Problem: First, I think I could benefit from increasing my protein diet, which is essential for muscle repair and growth. While there is more protein in the chicken thigh and cobb salad, it might be beneficial to add more lean protein sources such as fish, tofu, or legumes. Secondly, the diet from my 2 days dietary intake seems to be high in simple carbohydrates which can cause spikes in blood sugar levels. Replacing these with complex carbohydrates like brown rice, quinoa, or sweet potatoes would provide more sustained energy and fiber. In terms of snack or meals before exercising, it is important to have a balanced of protein and carbohydrates. A snack like banana with peanut butter can be a good pre-workout snack, providing quick energy from banana and sustained energy from peanut butter. Post-workout, a meal with protein and complex carbs, like grilled chicken with brown rice and vegetables, would help my muscle recover. As for supplements, I think it's best to get the nutrients from whole foods whenever possible. However, if there are nutrients that are difficult to get in sufficient amounts from my diet, I would consider taking multivitamins. develop long-term 2 SMART goals