Weight: 70kg, shoulder width: 49cm, chest circumference: 103cm, upper arm: 33cm, waist circumference: 77cm, hip circumference: 94cm, thigh circumference: 55cm, calf circumference: 38cm, chest muscle fat content: 3, abdominal fat content: 10. My fitness plan: Push the chest to practice abdominal muscles on Monday, including chest, middle and lower bundles. The movements are barbell, dumbbell flat pile and inclined plate bench press. Abdominal muscles are mainly sit-ups, sideways rotation and so on. Every movement is exhausting. Practice your arms and shoulders on Wednesday. Action bar, dumbbell bending arm stretching, puller pulling down, etc. Practice your legs and abdominal muscles on Friday. The main action is squat. Abdominal muscles are the same as above. Repeat this action for a week on Sunday. Fitness mainly depends on personal perseverance. If you like this sport, you won't feel bored. I run every time I go to the gym. Although many people don't like running, some people say that people with less body fat should run as little as possible, but I always run for 15 to 20 minutes, which is to exercise a person's willpower and also a warm-up exercise before exercise. I exercise for an hour and a half to two hours at a time. Every movement is exhausting. Of course, I am in good shape now, so the fitness plan is aimed at the whole body, and the specific personal fitness plan varies from person to person.
In terms of diet, I eat less and eat more. After exercise, people are full of energy and have a good appetite. Everything smells good. Of course, our exercise is based on keeping healthy, so the eating habits of bodybuilders are not very desirable. Just make sure you have four meals a day, eat more meat, eggs, bread and a bag of milk in the morning and evening (thin people had better drink whole milk), and you can eat protein powder and muscle-building powder if possible.
Have a good exercise.