If you have no idea. I think you didn’t do enough research, but more than that you haven’t been eating enough. If you’ve been training properly you should be hungry/starving every 2-3 hours on the minute. It seems everytime i’m hungry I look at the clock and bam 2 hours after exactly. You have to feed your body, otherwise the vitamins you’re injecting won’t have anything to work with. It’s a cycle. food>strength>great workouts>food> recover/growth. No food no results. Don’t forget, you also need ample sleep as well, and if you have a physical type job or you work tons of hours your gains won’t be as quick.
Do aerobics 2-4 times per week 30-60 minutes to push your metabolism and keep the fat levels stable. If you’re juicing and training intensely (not over training) then you should be hungry all the time. First thing to do is get a scale and a shaker!
here’s things you can stock up on:
proteins:
-low fat cottage cheese- I like eating this with bread and veggies in the morning.
-albacore tuna in cans (I eat 2 per meal)
-deli sliced turkey/chicken meat(this should be your preferred meat-breasteses meat of course 
)
-deli sliced roast beef or sirloin steak if you can find it (make sure most of it is dripping blood…(drooling just thinking about it)
-eggs/ egg beaters (I used to drink mine…not the healthiest thing, but I wanted to get it over with)
-any good whey protein powder. I use optimum’s nutri core 24. buy a shaker as well and wash it right after or it will start to stink after multiple times.
MORE than enough of a selection there for you to work with.
those are your proteins and you don’t need to cook it at all (except the eggs. I haven’t eaten eggs for a while because I’m tired of the farting HAHAHAHAHAHA!!!), unless you want a hot meal then warm it up, but don’t kill it, it’s already dead. Twice a week I buy chicken breast in bulk and use a grill (with charcoal briquettes) outside and precook my chicken. 90% cooked. I place it in plastics in the freezer and warm up what I need per meal. If you can do that then shit get some salmon and steak and do that as well. don’t burn the meat. and too much grilling isn’t so healthy. the black burned parts are carcinogens from what I read.
Carbs:
-Oatmeal…whatever you like…granola is ok, but try to eat a lot of clean food.
-Take a microwave rice cooker and buy uncle bens brown rice (not the instant kind) buy some spices (not too much unless you can deal without any at all which is preferred-no oil!)/water and put it in the cooker, cook on high for 3-4 minutes at a time and mix in between. add water as you need to keep it from drying up. After it’s cooled down I put the whole plastic in the feezer and when I need to eat rice then I put it in the mic for 2-3 minutes and then use a knife and chop out and weigh what I need, then back in the freezer. It holds about 8-9 meals for me at 140-160 grams per meal.
-whole wheat bread. make sure it’s 100% whole wheat. not caramel coloring or some other grain in there. rice and potato should be your preferred starch, then the bread. the rice will give you strength in your workouts like you’ve never felt before.
-sweet/potatoes. 2-3 small/medium and mic for 2-3 minutes at a time and then turn over and do it till it’s soft. but don’t kill it or the insides will get too hard. peel the skin, weight it and eat. BAM…simpler than that…no way.
You can add veggies and cook some bok choy or some broccoli in the mic if you like that. comes out great. not much calories and adds roughage vitamins/minerals. Also veggies are a supplement to a meal. meaning if you want add them, if not don’tm, but the basics above should not be skimped on.
You can also eat sushi once in a while if you can find a restaurant and you like it. I don’t buy maki/rolls and what not. I simply ask for 3 orders of salmon/tuna sashimi (raw fish) and a bowl of steamed rice. bam- done. I’ve also eaten pizza (usually 2 slices) with no cheese/toppings and finish the meal with a protein powder when I had no choice. Although I’m always prepared and take a meal with me, even if leave the house for a little while.
Here’s another fast alternative if you have no choice mcdonalds. They have a grilled chicken burger I think. eat 2 of those and pass on the mayo. I used to eat it when I wasn’t training years back but I almost cheated last week for the first time since I was back. Thank god the woman in front of me took forever top order and I got fed up. ran home and stuffed down 2 apples. it was tough though. You need will power.
You can also add fruits .I eat apples and tangerines only-I used to eat banana but it takes me 2 seconds to eat them which I can’t enjoy and it’s too many calories. Although us BBs eat to live not the other way around. You really shouldn’t be eating anything in between meals unless you’re really hungry and can’t hold on for 3 hours. eat a fruit or 2. no grapes/watermelon/cantaloupe…too much sugar and too many calories. Keep it clean and the gains will come.
You have to suffer to look good. there’s no excuses buddy. food is the most important aspect of BBing. I’ve been living off a mic and fridge for a year now and I do what I MUST to feed my body. If you aren’t determined enough the gains won’t come. You have to be thinking food all the time. I say bb is 40% determination/motivation/consistency (without the attitude needed you won’t hold on for long) 40% food, and the rest is training/sleep/vitamins and other bs. That’s my take on it.
My menu:
8am protein shake
10am cottage cheese/ bread/veggies (tomato red pepper cucumber)
1pm chicken/rice
4pm steak/salmon/chicken liver and either potato or rice
7pm chicken/ rice
10pm sometimes (when I’m tired and have no strength) I like taking sirloin steak and slicing it really thin and making a sandwich with it. some dijon mustard, some onions, tomato and bam…a kick ass meal. otherwise chicken and rice…
Hope this gives you some direction.