Ok,I need help. I've read lot's of article's on diet/nutrition timing and all that goes along with how to eat. Problem is,I don't get it. When you read a workout routine it tells you what to do, how many times,the tempo, rest,percentage of 1RM and how many times a week. I understand lifting weights, but when an article says "eat complex carbs throughput the day than fast absorbing carbs during peri-workout" what exactly does that mean. What carb (food) do I eat. Oats,potatoes, i.e. vs donuts,pop tarts and carp for example kinda.
I really just wanna be told exactly what to eat or at least an example template. I know everyone is different but there has some middle ground. Squats make everyone's legs bigger and stronger, isn't there some basic food model to follow.