Carbohydrate: A steamed bread, bread, garland, rice or noodles will do (a little more).

Protein: One cup of protein powder and two egg whites.

Fruits and vegetables: bananas or apples.

Lipid nuts: 2 walnuts

Nutritional supplement: one tablet of Shanshu.

Fitness and muscle building recipes are the basic elements of six meals a day.

The second meal will be added around 10.

Carbohydrate: A slice of bread or a steamed potato.

Protein: A kind of protein milk.

Fruits and vegetables: bananas or kiwis.

Third meal: 12 o'clock, lunch.

Carbohydrate: A big bowl of rice, noodles or jiaozi, rice noodles will do.

Protein: Liver, beef, fish, chicken, tofu and seafood are all available (braised, stewed and steamed).

Vegetables and fruits: day lily, kelp, mushrooms, cauliflower, bean sprouts, sweet pepper and spinach.

Lipid nuts: a handful of cashews

4 The fourth meal was added in 15.

Carbohydrate: a piece of bread or a corn cob.

Protein: A kind of protein milk.

Fruits and vegetables: bananas or oranges.