Small meals, high protein, high calories.

1, a small amount of meals: eat at least 4 meals a day, and according to the situation, the average bodybuilder has 6 meals a day.

2, high protein: eat more eggs (boiled eggs), or add some protein powder to drink with milk.

3, high calorie: eat more beef (beginners only need to eat 4 A Liang days, slowly increase), and at the same time can add some muscle powder to accelerate muscle growth.

The following is a general fitness diet plan for reference only:

General training is better from 2 pm to 6 pm.

Breakfast at 8:00, 250ml yogurt or milk, proper amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, and 4 eggs (two whole eggs and two protein).

Extra food 10:00, two pieces of bread and a glass of orange juice.

Lunch 12:00, staple food 150g, red meat 200g, vegetables 200g, and appropriate amount of fruit.

Rice 14:30, two egg whites, a banana, 200ml milk.

Training 16:00,

Dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit.

Note: High protein, low fat and rich in carbohydrates. Appropriate amount of vitamins and minerals, drink plenty of water.