Hi thank you so much for your input so far.
I stopped hardcore gym two years ago although I did a year of boxing training and this year I also went to the gym around 3 - 4 times a week.
although I stopped for 3 months and started going to the gym again last week,
As far for diet nutrition I'm doing the following.
meal 1: two protein muffens approx : 36g protein and 40g carb
meal 2: meat balls and sweet potato : 36 grams protein 46g carbs
Meal3: chicken breast and brown rice: 36 grams protein 46 carbs
Meal5: Jocca cheese and some brown bread with Jam: around 15-20 g protein and 30g carbs
meal6: Protein Whey 2 scoops : 45g protein.
meal 7: either fish chicken meat + rice or whole meal bread ( Do not calculate but not a very big portion.
Also there are pictures of me 2 years ago and present picture.




Hope this gives you better insight