Avoid hamburgers and other fast foods. Eat 2 hot meals per day on those days, when you are not trainig hard and 3 on training days. Eat alot of (1/2 of the plate) salad and poiled vegetables, some (1/4 of the plate) (poiled) potatoes, rice or pasta. and fill 1/4 of the plate with fish, chiken, minced meat etc. If you need snacks between the meals (if you train hard you propably do) eat fruits and/or berries. drink also atleast 1-2 litres of water per day.
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