breakfast
As there is no food supply for one night, the body is in urgent need of heat. Complex carbohydrate "burns" slowly and can provide energy for a long time, so it is the best choice. Of course, you also need to take protein to keep the continuous inflow of amino acids in the blood, which helps to prevent muscle catabolism. This meal provided about 50 grams of protein.
lunch
Lunch is mainly protein, including complex carbohydrate and vegetables. Protein food, such as beef and fish, is a good choice to gain muscle, because these foods can provide extra calories (fat) besides protein. Moreover, the fat contained in fish is unsaturated fatty acid. As for sugar, you can choose any complex carbohydrate you want, such as potatoes, rice and pasta.
Before training
The main purpose of this meal is to ensure the continuous inflow of amino acids in the blood. It should be taken at least one hour before training. In the muscle building stage, you can choose a high-protein drink and add some sugar.
After training
Drinks ingested within 30 minutes. In addition, monosaccharides should be ingested to supplement the consumed glycogen reserves. The most ideal way is to take protein and sugar at the ratio of 1:2. Protein 25g ~ 30g.
dinner
Eating takes about an hour, and consists of solid food, including a kind of complex carbohydrate, such as rice, potatoes and high-quality protein (such as steak), and also eats a lot of vegetables.
midnight snack
Protein is mainly supplemented to ensure that amino acids are provided to the body during sleep. If you want to eat, you can also eat a little sugar. Of course, most bodybuilders always avoid sugars completely at night, because they are easier to turn into fat during rest.
Extended data
Exercise skill
Frequency: Abdominal muscles are different from other muscle groups and must be stimulated frequently, at least four times a week, each time about 15 minutes. Many people do hundreds of sit-ups at a time. I suggest you choose three exercises that are most effective for you, and only do three groups, 20-25 times in each group, all of which are exhausted. The interval between each suite should be short, and should not exceed 1 minute.
Weight: The greater the weight used to exercise abdominal muscles, the greater the possibility of irregular movements. The idea that gaining weight can burn more fat is wrong. I suggest you use tension and control instead of weight bearing, and tighten and stimulate abdominal muscles with your mind.
Constant tension: when practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action until they are completely exhausted.
Each group must be completely exhausted, not counting the times. Keep doing it until it can't shrink any more. Instead, arch your back slightly and let the tension concentrate on your abdomen. The straighter the upper body stretches. The more force is exerted on the buttocks, the less stress will be exerted on the abdominal muscles.
References:
Abdominal exercise tips-Baidu Encyclopedia