Plenty protein and carbs each day

Chicken,tuna,pasta,rice,veg,spuds etc etc etc.

I have each day

Breakfast

2 Shredded Wheat and skimmed milk
Banana
Toast with butter and cup of tea

Lunch

3 eggs scrambled with 4 slices of toast

Mid Afternoon

Protein bar or 2

Tea

Cup of pasta
2 tins Tuna mixed with light helmans mayo
Half cup of frozen veg
Quarter cup of frozen sweetcorn
4 slices of toast

Mid Evening

2 peanut butter sandwiches
Protein bar or 2
Protein shake

Bedtime

Last 2 diabol's with half a protein shake 30mins before bed

Thats a basic day for me sometimes more gets consumed sometimes less depends how i feel lol

Try adding protein shakes into your days like maybe 1 at lunch and 1 30mins before training and 1 within 30mins of finishing training or protein bar after finishing whatever is easier

Loads and loads of supp's you can take but we all need to know your goals really before we can help with that side of things

Hope im of some help