Brother, with such high energy, do you want to lose fat or gain muscle? I can't arrange three meals a day normally and want to add meals. Also, 200ml milk is thicker than porridge. There are six kinds of protein in the morning and at most three kinds in the afternoon. You can eat cereal in the afternoon. You can skip starch at noon and use pure juice instead of fruit. You don't want to exercise at night. Eat after practice, and your weight hasn't grown.