Breakfast at 8:00, 250ml yogurt or milk.

Appropriate amount of vegetables and fruits, one cup of oatmeal or three slices of whole wheat bread, and four eggs (two whole eggs and two proteins).

Extra food 10:00, two pieces of bread and a glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, and appropriate amount of fruit.

Rice 14:30, two egg whites, a banana, 200ml milk.

Training 16:00,

Dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit.

Note: High protein, low fat and rich in carbohydrates. Appropriate amount of vitamins and minerals, drink more.

Water.

Bodybuilding food: coarse grains

Boiled potatoes

corn

Oatmeal, apples

orange

peach

banana

Fruit juice, all kinds of vegetables

Vegetables and beans

milk

yogurt

chicken breast

Lean beef

fish meat

Eggs (yolk removed)