Your standard weight is 79 kg 85-79 = 6 kg, which is the weight you need to lose.

Your body mass index is 25 and your health is 2 1-22. You need to increase your body fat percentage.

Aerobic exercise runs on the treadmill 3-5 times a week for 40-60 minutes each time, so that you can talk to people around you with a little effort (keep your body fat percentage).

Resistance training: two heads: barbell bending-six groups-each group 6- 12- weight 65%RM-85%RM

Three heads: lift the barbell-

Abdomen: oblique sit-ups-six groups-self-weight-start at 20, and the last two groups try their best.

Back muscles: pull down-six groups -6- 12, press down in each group-weight 65%RM-85%RM.

Chest muscles: bench press-four groups -6- 12 press down in each group-weight 65%RM-85%RM.

Supine bird-two groups-each group 6- 12- weight 65%RM-85%RM

Butterfly brooch-two groups-each group 6- 12- weight 65%RM-85%RM

Triangle: shoulder push -4 groups -6- 12 each group downward-weight 65%RM-85%RM.

Dumbbell side lift-two groups-each group is under 6 years old-12- weight 65%RM-85%RM

Thigh: barbell squat -4 groups -6- 12 each group downward-weight 65%RM-85%RM

Leg lifts -3 groups-6- 12- weight 65%RM-85%RM in each group

(These two do it together)

Adductor thigh+adductor thigh =6 groups-6- 12- 65%RM-85%RM of body weight in each group.

Lower leg: mechanical bell lifting+mechanical bell lifting =6 groups -6- 12 each group-weight 65%RM-85%RM.

(These four actions are completed in one day)

You do 2-3 sets of push-ups on the day of lower body training, 40 sets of push-ups on the day of upper body training, and 2-3 sets of leg lifts, 80 times a minute.

Diet: It is recommended to buy a protein powder and drink it during exercise. There are one scoop and two scoops of protein powder. Buy an 800 ml mug and make a cup with warm water. If you make a cup like that, it will taste terrible.

Five meals a day, egg white, skim milk and whole wheat bread should not be less than 10 in the morning. Whole wheat bread+fruit Pork and potatoes are forbidden at noon, as well as greasy and fried foods. It is best to have chicken breast, beef and vegetable rice at 2.3 pm. Whole wheat bread+fruit and vegetable rice It is best to eat olive oil and stir-fry at night, eat less and eat more meals, and take two spoonfuls of protein powder every day.

You can finish part of the project in one day. I can't stand doing too much/kloc-go to bed before 0/2 o'clock. It is best to go to bed before 10. You must keep sleeping for about 8 hours. The inverted pyramid rule should be used in training, such as barbell lifting the first group 10 kg and the second group 10 kg 165438. Or the first group 10 pounds. 10 pieces. The second group 15 lbs. 10 pieces. How to arrange the weight in this way is almost the same for you to design according to your strength ... Another question, e-SVM Sung 719 @163.com, please feel free to ask.