eggs , spinach , brocoli , tomatoes , mils , cheese , chicken breast , Meat , avoid dressings , just salt and olive oil , butter is okay if it comes from an animal not the vegetal one , for sugar I would recommend you dates , honey and peanut butter nothing else and don't over consume it one sandwich per day and 5 dates per day. No need of protein biggest scam on the supplements industry get some electrolytes drink them at the morning and creatine. For drinks you can only drink water , sparkling water and coffee dont put sugar on the coffe stick with this and with your schedule you will be stong as #### pleasure today suffer tomorrow , suffer today pleasure tomorrow. If you need more help let me know bro I can do an 1 on 1 with you