hi guys 6ft and 77kg 26 years bf about 18 22 (estimate) naturally fit as played a lot of rugby and football in younger days!

be training about 3 years on and off but last 6 months got tough on training and loving it!

I train monday wednesday and friday train about 3 oclock on these days!

Sample diet would be great or just tips on things i should be doing or buying?

cheers guys