If someone did a write-up of diet and supps for you it would be the same thing as the website. If you can't understand one you won't understand the other. Eat meat, veggies, a little bit of fruit, and rice if you want it. That's basically the whole diet. Supps are on the site. Herbs are on the site. Exercise plan is on the site.

You could also look at a thread on here called "My Journey to the Promised Land." Somewhere near the middle of the whole thread Maxout gives his exact supp and exercise regimen. He's basically recovered now.