The next day: 5 groups of flat chest, triangle and three dumbbells, 8 in each group, with the same weight. Dumbbell bench press 5 groups, each group 10. 5 groups of triangulation, 3- 12 in each group. If the weight is constant, do 12 first and use up the weight. If the weight is constant, then subtract. If it really doesn't work, lose weight again. Side lift, 3 groups with the same weight, each group 12. Front flat lift, 3 groups with the same weight, each group 12. Three sitting postures, neck flexion and arm extension, 5 groups with the same weight, each group 12.
Day 3: Legs, hips, dumbbells, shoulders, squats, 5 groups, 20 exhausted in each group, lose weight one by one to ensure exhaustion in each group. Pull hard, warm up a group of 20 small weights, formally do 5 groups, use the maximum weight, 6 in each group.
Rest on the fourth day, and then cycle.
Two heads and three heads, it is better to add an action. 2 heads+hands bent, 3 groups, 10, 3 heads supine, 10 arms extended, 3 groups.
This is the most basic method. Stick to it for three months, you will definitely change your figure, and then I will help you change your plan.
I have basically eaten according to this plan for seven years. I hope it helps you.
One meal: breakfast
Because there is no food supply for one night, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" slowly and can provide energy for a long time, which is a better choice.
Of course, you also need to take protein to maintain the continuous flow of amino acids in the blood, which helps to prevent muscle catabolism. This meal should provide about 50 grams of protein.
The second meal: snacks in the morning
About 3 hours after breakfast is the time to eat again. This is a smaller meal in a day, which only needs to provide energy for the body in the rest of the morning and keep the continuous flow of hydrogen and acid in the blood.
Hydrogen acid comes from protein, and protein can choose chicken breast or high protein powder for this meal. You can also eat some carbohydrates, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.
The third meal: lunch
Lunch focused on protein and also included complex carbohydrates and vegetables. Protein foods, such as beef, salmon, etc., are a good choice in the muscle building stage, because they can provide extra calories (fat) outside of protein. The fat contained in salmon and other fish is healthy fat.
As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta.
The fourth meal: before training
Like snacks in the morning, the main purpose of this meal is to ensure the continuous flow of amino acids in the blood. It should be taken at least one hour before training. In the muscle building stage, you can choose a high-protein drink with some carbohydrates.
The fifth meal: after training and dinner
This meal consists of two parts. The first part is a drink to be drunk within 30 minutes after training. Whether you want to gain muscle mass or lose body fat, you should take in simple carbohydrates to replenish glycogen reserves consumed in training. The most ideal way is to consume protein and carbohydrates in the ratio of 1: 2. It is ideal to take 25-30g protein, because you have to ensure that grams of amino acids can rebuild muscles, and you can't slow down the absorption rate of simple carbohydrates because you take too much protein.
The second part of this meal is taken about one hour after dessert. It consists of solid food and should include a complex carbohydrate (such as rice and potatoes) and high-quality protein (such as steak). Eat a lot of vegetables.
The sixth meal: midnight snack
The most important part of this meal is protein, which ensures that amino acids are provided to the body during sleep. If you want to eat, you can also eat a small amount of carbohydrates. Of course, most bodybuilders always avoid carbohydrates completely at night, because they are easier to turn into fat during rest.