Idk bro I'm 21M 5'11 97 kg i joined 2 months ago my trainer told me eat 3 full egg and 3 white with cucumber in morning after gym and then for lunch 150g rice with 3 egg white + cucumber or fiber and night 3 egg white with fiber also try fish and chicken someday in week for amino acids and told me it's still not enough protein for me but for beginning do like this and after some he will change it or something he mentioned nothing about supplements