Obesity plagues many people. If you want to lose weight healthily, you must master the correct methods, so as to prevent rebound and reduce the harm to your body. The following is a recipe for gaining muscle and losing weight that I shared with a senior fitness instructor. Welcome to read and browse.
Muscle-building recipes for coach recipes
The first meal is breakfast from 7 to 8.
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.
The second meal is about 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
The fourth meal is 15.
Carbohydrate: a piece of bread or a corn cob.
Protein: A kind of protein milk.
Fruits and vegetables: bananas or oranges.
The fifth meal is dinner at 18.
Carbohydrate: A big bowl of rice or noodles will do.
Protein: Beef, fish, chicken, tofu and seafood are all acceptable (preferably stewed and steamed). Vegetables and fruits: same as lunch.
Lipid nuts: 2 walnuts
The sixth meal is 2 1: 00.
Carbohydrate: A slice of bread or a steamed potato.
Protein: A kind of protein milk.
Fruits and vegetables: bananas or kiwis.
Coach interrupted: If you want to gain muscle, you must gain weight first! So be a complete foodie and eat more high-calorie foods, cakes, whole milk, dried fruits and so on. And have a certain amount of fat reserves, so it is possible to keep fit and exercise muscles. In addition, for children's shoes with poor gastrointestinal function, you can take some Chinese patent medicines that regulate the function of the spleen and stomach, which is helpful for absorption. Steven recommended it here? Ginseng Jianpi Pill? I've had it before.
Coach diet lose weight diet
7: 00 breakfast
What to eat: porridge, milk and eggs.
Reason: Cereals provide essential carbohydrates for human body, and porridge or porridge is easy to digest; Milk and eggs are protein's supplements, and milk can also be replaced by orange juice. Supplementing vitamin C makes the spirit in the morning better.
Extra meal at 9 o'clock
What to eat: half an apple.
Reason: Apple is a low-calorie and crude fiber fruit, which helps to eliminate hunger. Because it is close to lunch time, half an apple is enough.
1 1: 30 lunch
What to eat: rice (70g), fish (100g), shrimp (80g) and vegetables (100g).
Reason: Fish and shrimp are high-protein and low-calorie foods. Vegetables provide satiety, while rich dietary fiber helps digestion. In the fourth week, the rice needs to be removed.
15: 00 for dinner
What to eat: black coffee (350 ml)+whole wheat bread (2 slices) or a banana.
Reason: Black coffee is good for heart function and contains no fat, so it is a rare drink in rapid weight loss training. It should be noted that if you choose whole wheat bread with coffee, you should avoid eating bananas. The combination of coffee and bananas is a big burden on the digestive system.
17: 30 dinner
Assorted fat salad
Ingredients: lettuce, cucumber, cauliflower/broccoli, salmon, boiled chicken breast, a small amount of peas.
Practice: add vinegar or vinegar juice and mix together. Never use salad dressing, the heat is too high.
Reason: A mixed fat salad can completely meet the nutritional intake of a dinner and can be used as a dinner choice to adjust the taste. Pay attention to the intake of seven full points per meal. Don't cook all the ingredients with cooking oil. Boiling, steaming and stewing are the best methods.
265438+ zero snack
What to eat: low-calorie fruit.
Reason: Friends who are used to staying up late should not burden their stomachs before going to bed. Low-calorie fruits are the best guarantee of nutrition and satiety.
Other considerations:
These are edible!
Shellfish: Shellfish can be used as a supplementary intake in protein, but remember not to eat roasted shellfish, and it is better to cook with salt water.
Fruit: Low calorie is the most important criterion. Pitaya, banana, apple, avocado and mango are all good choices.
Seasoning: If you can't stand the smell of clear soup, you can work hard on seasoning. Natural flavoring agents such as black pepper and pepper are good choices, which are good for the heart. Be careful not to choose curry, a high-calorie seasoning!
You can't touch these!
Drunk and pickled food: pickled food usually contains a lot of salt and fat, please stay away; Drunk foods, such as drunken shrimps and crabs, are excluded from the diet because of their alcohol content.
Carbonated drinks and alcoholic drinks: the sugar in carbonated drinks is much higher than that in black coffee and water, which is not conducive to weight loss; Alcoholic beverages are high in calories and cannot be drunk during rapid weight loss training.
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