Need Help creating a diet plan

[candyman26]

Im a college track athlete (freshman) and from reading through the steroidology forums I have become aware that with the right diet and vitamin uptake I can maximize my body's potential to grow without using steroids. So I know alot of you are good with creating diet plans so I wanted to know if someone could create one specifically for me Here are the things that I feel should be taken into consideration:

I have very intense workouts five days a week
I don't want to get too huge just want to stay toned and be as fit as possible
Id prefer easy to make foods.

 

[beaf]

READ, READ, READ and you could make your own diet plan in a couple of weeks.