A bowl of oatmeal+an egg+a cup of yogurt in the morning (no exercise in the morning)
At noon, a bowl of rice, basically eat vegetables, meat dishes only eat chicken, lean meat and fish, and occasionally eat beef (all high in protein, which is helpful for muscle development). I rest for two hours, go to the gym around 2 pm (eat a banana to supplement calories before fitness), come back at 4 pm, eat two or three eggs around 4: 30 (depending on the amount of exercise), and have dinner around 5: 30, mainly vegetables. Sometimes I do aerobic exercise in the evening, but mainly aerobic exercise (I used to run, but now I play spinning). I will come back around 9: 00, take a shower, start eating eggs around 9: 40 (I usually eat two or three at night), add a cup of yogurt, and then play computer games until I go to sleep around 10! ! !
It is very important to rest during fitness. Generally, you practice 4-5 days a week and have two days to rest your muscles. Muscle gets bigger not when you practice, but when you rest! ! ! !
Because I am a little fat, this recipe has some aspects of losing weight.
Now it has been practiced for two weeks, and the arm muscles have obviously become thicker and stronger, but they haven't been tattooed yet, but they feel a little bit. I can't worry about fitness.