I'm not into body building but quite big of atlethics

I usually eat alot of tomato's, broccoli, cauliflower and baby spinach .....and rice maybe 2 table spoon of rice


I feel they give me the right portion for me to perform at my best. Off course 1 to 2 days before an event..I will carbon the shit out of the rice....but on normal day..that my diet...and no oil. Either air fry or stir fry with some water