3rd picture is missing info, here is the rest of it:
Go to your supermarket, figure out a shopping list that gives you the following ratios;
Are all good and flexible to cook with.
I don't know all the details of vitamins, but I know if you eat all different coloured veg you'll get them all.
-Fish (Omega 3, oil strengthens joints)
-Chicken (Careful it's not pumped full of hormones)
-Red meat (sparingly, has high fat and causes diseases)
20% Beans and extras
-Mixed beans (all beans are high in protein and fibre)
-Sauces like ketchup and mayo
-Butter (vegetable oil spread is better)
-Comfy foods like soup and chocolate
-Fruit and nuts are the best snacks
-Salt and spices (salt is needed often because it's lost in sweat)
A human can survive and thrive on only the above. Notice how everything is in its raw/original form, no ready meals or shit with a million weird sounding ingredients.
To increase your intake for lifting, eat more carbs and protein, to taste. Listen to your body.
I eat shit all the time, pizzas and ice cream and stuff (but as optional extras, not replacing the diet). As long as it's in moderation and you are aware of the high fat content, it shouldn't do you any harm.
Trees need water to grow and so do heart of oak men.
My advice is to carry a bottle of water around with you, you'll sip it all the time without even realising.
Your piss is the indicator. It should be nearly clear, all the time. If it's not, drink more until it is.
Hydration is KEY so this is potentially the most important point.
Water allows your muscles to use the energy stored in them. It also keeps your skin clear.
Apart from that, have fun learning to cook with fresh ingredients, it's fun :)
Bonus; This kind of food is always the cheapest.
Hope I've helped some anons with this information. Took me fucking ages to figure it out, there's a LOT of disinfo out there.
As I say my credentials are basically being very experienced in this, I'm built but cut and 6'5 , my agenda is only to help like-minded people."