2. Extra meal (10: 00): two spoonfuls of oats. A glass of orange juice from the supermarket.

3. Chinese food (1 1: 45): three liang of rice, some vegetables and an orange. Eat meat in moderation. Because we eat in the canteen, we can only eat whatever we have.

12: 30 ——13:15 training.

4. Meal addition (14: 30): a bag of Mengniu whole milk is 220ML, 2 pieces of sliced white bread and 30 pieces of black beans (according to the survey, the protein content of black beans is very high).

5. Dinner (18: 00): three or two staple foods (rice or steamed bread), two or two meats, some vegetables, an apple or some oranges.

If you feel hungry before going to bed, eat two more pieces of bread. If you are not hungry, don't eat it.