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What Kind of Foods Should I Eat?

well heres the deal, i live in a mexican househoold and dont exactly have all the types of foods i should be eating, etc. i eat 4-5 meals a day, what kind of meals shoul i eat? i mean what whould the meals consist of? im talking names of foods.can you break it down for me?

i read somewhere that after you wake up and before/after a workout you should eat protein and carbs and every other meal should be protein and fat. is this correct? im eating breakfast at this moment, it’s a 2 whole egg omelet with ham. hows this for breakfast?

Heres a link to T-nations top rated articles on diet, read them all, youll come away more educated on the topic, best of luck.