For bodybuilders, there are two substances that you must take in your fitness. First, protein protein is mainly used for muscle repair after training when you want to gain muscle. That is to say, to gain muscle, you must take a lot of protein, which is why many muscle bosses eat protein powder. Second, carbohydrates are second only to protein. Many people will reduce their carbohydrate intake in the process of losing fat, but do you lose fat?

Two, three meals a day

Many people may not have time to make professional nutritious meals after fitness, so it is very important to extract substances that are helpful to your fitness from three meals a day. The "gentleman" here refers to his three meals a day. Breakfast: porridge (oatmeal, millet porridge or miscellaneous cereal porridge)+boiled eggs (measure yourself)+some nuts. Lunch: rice (in fact, it is recommended to add black rice and brown rice)+boiled beef or chicken+boiled vegetables. Dinner: whole wheat bread+fish and shrimp. These are just three meals a day for a gentleman. I hope they can help you.