1, Dietary principles: low calorie, low fat, no alcohol and spicy food, light diet, appropriate alkaline food and plenty of water.

2, fitness principle: aerobic and anaerobic combination, 30 minutes and 30 minutes. Adopt medium and low intensity, frequency and time. Monitor your physical changes closely during training. If you feel unwell, stop training, rest or consult a doctor immediately.

Breakfast: appropriate amount of whole wheat bread (rice and noodles can be substituted according to taste), 2 egg whites, a few slices of lean meat, milk 1 cup, and apples 1 piece.

Chinese food: a large piece of chicken breast or lean red meat, 1 dish of vegetables, 2 liang of rice.

Training meal (20 minutes after training): 1 banana, 1 cup of yogurt or soybean milk, and a few biscuits (taking supplements such as protein powder is also in this period! )

Dinner: Appropriate amount of fish, shrimp and some bean products (such as tofu). You can also eat it at noon), 1 whole wheat steamed bread, 1 dish of vegetables.

Before going to bed: a small cup of yogurt or soybean milk, 1 small fruit (you can eat it 1 hour before going to bed).

Diet during muscle gain and speed increase:

Breakfast: red bean porridge 1 bowl, steamed bread 1 piece, a few pieces of beef jerky.

Lunch: rice 150g, pork 30g, tofu 50g, vegetables 150g.

16: 50g dried fruit with meals.

After exercise: 1 spoon of muscle-building powder.

Dinner: noodles150g, bean sprouts150g, vegetable oil10g, and dried shrimps 50g.

Midnight snack: half a spoonful of muscle powder, 50 grams of dried fruit, bread 1 strip.