I have five meals a day, breakfast is my biggest, the last meal is my smallest. I do weigh my food every once in a while to make sure my portions are roughly the right amount. But other than that I only follow a few simple rules.
1. Pre workout I avoid heavy proteins like steak, and opt for something lighter like Tilapia
2. Before bed I eat steak or greek yogurt because it will break down slower and last longer into the night, I also have slow burning carbs like oats
3. I try to avoid liquids a couple hours before bedtime if possible, because I hate mid night bathroom runs LOL
Protein Powder: ON Whey Gold Standard
Helps me get that extra protein in my diet, in a quick convenient form. 3 scoops max a day.
Carb Powder: Waxy Maize and Dextrose
I use these mixed with Whey for a post workout shake to help my body recover and start working on muscle repair.
Creatine: EFX Kre Alkalyn
Creatine has been a huge factor in my strength gains, I really like using this and I know for sure it helps me. The brand I use EFX Kre Alkalyn is a great brand and it doesn't break the bank. 1 pill pre workout, 1 post workout.
BCAA: SciVation Xtend
I started to look for something to drink during my workouts as I was feeling a bit drained mid way though. Especially when I had been at jiu jitsu earlier in the day. My research led me to BCAA powders and SciVation Xtend. I take 2 scoops during my workout and put 3-5 scoops in my 4litre jug that I drink throughout the day. It's definitely made an improvement in my energy levels.
Multivitamin: Multi Pro 32x
Multivitamins are essential. If you buy no other supplement, buy this. Don't get the shitty one a days either, make sure it's a good multi for athletes. 1 pill in the morning, 1 at night.
Other then that, I have glucosamine and fish oil pills to help with my joints. The fish oil pills do a TON of other good things too, I'll make a post just on them later. And also the Universal Torrent which is a post workout powder that I bought a while back, but I have to use it slowly as the regular dose (3 scoops) gives me a sick stomach because of the sugar.
So that's basically everything that goes into my body. I'm always looking to add to and improve my diet so I'm open to any suggestions!!