If you're looking to increase your strength and mass, then you need to follow a plan that will help you eat correctly and consistently. If you're looking to fuel your workouts and recover from them, then you need a guide that will show you what foods to eat and when. 

This east-to-follow diet guide includes a shopping list, a macronutrient breakdown, and a sample schedule of what and when to eat.

The calories are between 2500-3000.