I want to a food chart for gym - Weider Nutrition Weider Total Body Works 5000

Hi,
Start your day with one glass of warm water, after your workouts have some protein shake & orange juice[avoid apple juice], then for lunch eat rice with lot of greens & Vegetables, try to avoid intake of non veg daily, then for dinner had two chapattis and protein shake..
Note:Drink 4 liters of water per day its must [because water will keep your skin young & glowing] Hi, Start your day with one glass of warm water, after your workouts have some protein shake & orange juice[avoid apple juice], then for lunch eat rice with lot of greens & Vegetables, try to avoid intake of non veg daily, then for dinner had two chapattis and protein shake.. Note:Drink 4 liters of water per day its must [because water will keep your skin young & glowing]