This document outlines a daily meal routine consisting of oats or bread, chicken breast, fish, or egg whites for breakfast with brown rice and banana; chicken breast, fish, or eggs with vegetables for lunch and dinner without rice and with a green apple; and an evening coffee with nuts. It provides additional tips to eat 130g of protein per day, eat 6 times daily with fruits and vegetables, take one cheat day per week, and train hard while eating wisely and sleeping early.