On the first day, the chest muscles have three abdominals, the back muscles have two abdominals, the shoulder and waist muscles on the third day, the thigh and calf abdominals on the fourth day (although the calf can be exercised every day, it will not affect the recovery), and the abdominal muscles can continue to circulate on the fifth day after rest or aerobic exercise. It is also recommended to jog 65,438+500m or 65,438+0,000m after each exercise to make the lines more beautiful. Food breakfast milk eggs bread oatmeal or millet porridge, eight-treasure porridge, beef buns.

Eat two apples in two hours. Lunch beef eggs broccoli or Chinese cabbage potatoes carrots chicken legs or chicken breast with bone soup. After lunch (before training), use beef and bread to supplement energy. Take a rest after dinner 15 minutes, and then train. Generally, the best training time is from 4 to 6: 30. For dinner, beef and eggs (5~8 yolk should not be eaten, which is easy to absorb and has high cholesterol), vegetables (broccoli, celery, watercress, etc.). Potatoes, carrots, chicken legs or chicken breasts, then bone soup and beef tendon soup are all the first choices. Eating a banana 90 minutes after a meal is good for digestion. After half an hour, I take protein powder (I suggest buying imported ones, but I won't advertise, it's available online) and milk before going to bed. Sleep more than 8~ 10 hour. During training, you can take zinc gluconate oral liquid and mineral water to enhance your physical strength and restore your physical strength. Prepare mutton, pork, eggplant, wax gourd, kudzu root, corn, sweet potato, fish head soup, deep-sea fish, animal offal and other foods. , can be interchanged with the usual food, not easy to get bored. Secondly, I usually don't eat junk food, fried, pickled, candy, drinks and foods with many additives. It's not too tight. It's not good for your health to gain weight. The practice of food is less salt and less oil, mainly light. If you eat too much oil and salt additives, you won't grow muscles easily, you won't gain fat easily, and muscle lines and separation will be gone. Specific training methods are available online, so I won't go into details. Watch your movements. Worked part-time for 3 years, and the master is a national coach. This is based on my personal experience and the training methods of my master and bodybuilders. We can improve according to our own actual situation, sum up four points of fitness, train scientifically, persevere, be rich in nutrition and get enough sleep. My height 183 and weight 100KG. The bench press limit is 220 kg, and the squat is 300 kg.