Hi hi, You need to chouse what you would like to train. your condition, or your muscle power

don't forget, when you train your condition, you need to train at lease 4 thimes a week, and you will only have a hard beat of one less afer each mounth of hard training, for muschle power, you need to train every muscle 2, maybe 3 thimes a week, don't forget to let them rest, so you wonth hurt them, when they are not full healty again, you will not have anny power more, you will only see a difference after 6 weeks, but the power is proceding earlyer, becouse of the neurologic aspect.

Okej, when you train on comdition, you need a lot of Carbohydrates
Like in bananas, like in spagetti

for power you need to eat a lot of Proteins
like in beans (green)
When you train on power, you need to take in more calorie then you use.
But watch out, when you not train, you will have more wight, but not in muscles

there are a lot of lists on internet where you see how much proteins and carbohydrates there are in all foods

I think this is the moste importend

Greetings Elena

Sorry for my bad english