1 breakfast can be as rich as possible. It is best to eat fruits such as bananas and apples together (only these two kinds) and some vegetables. It is better to have some dried fruits. Eating too greasy is not recommended. The main meal after fitness is suitable for eating at least 1 hour. If these are the only two choices, make a home-cooked meal and eat more meat, protein. In the supermarket, milk, cereal and bread are ok. I still suggest you prepare more eggs and eat more. Don't eat too much for dinner. Eat 2 hours before going to bed. This is my biggest question for you. It's hard to judge without photos. If you have high body fat, I still suggest that you arrange a fat reduction plan first. Fat loss and muscle gain cannot be carried out at the same time.