Okay, here's the recipe.
Get up: 350ml light honey water.
Breakfast (around 7-8 o'clock): boiled eggs (1 whole eggs), 74g oatmeal, and it is best not to choose instant oatmeal. Cooked food is better than instant oatmeal.
Lunch (around 12 o'clock): The staple food is coarse grains, pasta or rice, about 100g. Protein prefers chicken breast 9 1g, vegetables 1 cucumber or tomato and cabbage 127g.
Extra meal (/kloc-around 0/6 o'clock): one fruit (I usually eat apples or bananas), 200ml skim milk or two egg whites.
Dinner (/kloc-around 0/8 o'clock): the staple food can be coarse grains or pasta or rice 95g, and the vegetables can be auricularia auricula and vegetables 84g.
Extra meal (around 2 1-22 o'clock): one cup of skim milk and one fruit (you can skip it if you are not hungry).
Get up: 350ml light honey water.
Breakfast (around 7-8 o'clock):? A bowl of oatmeal 74g, 2 egg whites.
Lunch (around 12 o'clock): the staple food is coarse grains or pasta or rice 1 16g, fish 9 1g, and the fish should be steamed as much as possible. Vegetables are cucumber or fried spinach and fried cabbage 127g.
Extra meal (/kloc-around 0/6 o'clock): one banana and 32g nuts (nuts are rich in protein, but also high in fat, so please control the amount).
Dinner (/kloc-around 0/8 o'clock): The staple food is coarse grains or pasta or rice 95g, and the vegetables are spinach and carrots 84g.
Extra meal (around 2 1-22 o'clock): one cup of yogurt, one apple, two egg whites (you don't have to eat if you are not hungry), and yogurt is best skimmed.
Get up: 350ml light honey water.
Breakfast (around 7-8 o'clock): 4 slices of whole wheat bread, skim milk 1 cup, and 6 small tomatoes.
Lunch (around 12 o'clock): the staple food is coarse grains or pasta or rice 1 16g, protein is chicken breast or beef 9 1g, and vegetables are lettuce or cucumber 127g.
Extra meal (/kloc-around 0/6 o'clock): a small cup of skim yogurt and an apple.
Dinner (around 18 o'clock): coarse grains, 1-2 steamed sweet potatoes, 84g broccoli.
Extra meal (around 2 1-22 o'clock): 2 white eggs, fruit 1 piece (you can skip eating if you are not hungry).
Get up: 350ml light honey water.
Breakfast (around 7-8 o'clock): an apple, a cup of skim milk and a boiled corn.
Lunch (around 12): coarse grains or pasta or rice 1 16g, chicken breast 9 1g, vegetables: cabbage or tomato 127g.
Extra meal (/kloc-around 0/6 o'clock): a cup of freshly squeezed juice (eat fruit if conditions permit) and 32g nuts.
Dinner (/kloc-around 0/8 o'clock): 95g coarse grains or pasta or rice, 84g broccoli and tomatoes.
Extra meal (around 2 1-22 o'clock): skim milk 1 cup, 2 egg whites, and tomatoes 1 piece (you can skip eating if you are not hungry).
Get up: 350ml light honey water.
Breakfast (around 7-8 o'clock): one cup of skim yogurt, two white eggs and one corn.
Lunch (around 12 o'clock): coarse grains or pasta or rice 1 16g, steamed fish 9 1g, spinach+cucumber 127g.
Extra meal (/kloc-around 0/6 o'clock): one banana and one orange.
Dinner (/kloc-around 0/8 o'clock): coarse grains or pasta or rice 95g, edible fungi and tomatoes 84g, and vegetables are the best.
Extra meal (around 2 1-22 o'clock): 32g nuts, 2 slices of whole wheat bread, and a cup of skim milk (you can skip it if you are not hungry).
Get up: 350ml light honey water.
Breakfast (around 7-8 o'clock): a bowl of miscellaneous grains porridge, 74g, 2 eggs (only one yolk), kiwi fruit 1 piece, and 2 slices of whole wheat bread.
Extra meal (around 10 o'clock): 67g of boiled corn or oatmeal.
Lunch (around 12 o'clock): coarse grains or pasta or rice 1 16g, beef 9 1g, tomato 1-2.
Extra meal (/kloc-around 0/6 o'clock): an orange, 200ml skim or low-fat milk.
Dinner (/kloc-around 0/8 o'clock): coarse grains or pasta or rice 95g, cabbage and white radish 84g.
Extra meal (around 2 1-22 o'clock): a banana and a glass of skim milk (you can skip it if you are not hungry).
Get up: 350ml light honey water.
Breakfast (around 7-8 o'clock): a corn, a small bowl of oatmeal and two white eggs.
Meals (10 or so): one cup of skim milk and one apple.
Lunch (around 12 o'clock): coarse grains or pasta or rice 1 16g, chicken breast or beef 9 1g, spinach, eggplant and lettuce 127g.
Extra meal (/kloc-around 0/6 o'clock): one cup of skim yogurt, 32g nuts.
Dinner (/kloc-around 0/8 o'clock): coarse grains or pasta or rice 95g and vegetables 84g.
Extra meal (around 2 1-22 o'clock): a cup of skim milk and two pieces of whole wheat bread (you can skip it if you are not hungry).
Before training, add a banana or 50g cereal and two kinds of protein.
Add enough protein within half an hour after training, such as beef, chicken breast or egg white (one of three choices), with less than 2 pairs of meat, about 3 egg whites and a banana.
Note: If the meals before and after training conflict with the meals from Monday to Sunday in the recipe, only choose the meals before and after training.
About training time: the body has a biological clock, which will automatically turn. The training time can be one hour or more before and after the main meal.
Drinking light honey before and during training will accelerate fat burning.
protein
Chicken, duck, goose, quail, cow, sheep, eggs, duck eggs, quail eggs? Pork.
roughage
Corn, millet, Redmi, black rice, purple rice, sorghum, barley, oats, wheat, soybeans, mung beans, red beans, black beans, broad beans, peas, sweet potatoes, yams and potatoes.
fruit
Apple, apricot, banana, lime, blackberry, carambola, cherry, kiwi, coconut, kumquat, pear, peach, fig, fresh litchi, ginkgo, grape, plum, cantaloupe and hawthorn? , lemon, longan, longan, loquat, orange, mango, black cherry, cantaloupe, melon, navel orange, Elaeagnus angustifolia, peach, pineapple, Xing Li, pomegranate, grapefruit, bayberry, strawberry, seedless grape and water chestnut.
garden stuff
1, Cruciferae: including radish, turnip, Chinese cabbage (including Chinese cabbage and Chinese cabbage subspecies), cabbage (including cabbage, kohlrabi, cauliflower, broccoli and other varieties), mustard (including root mustard and varieties) and so on.
2. Umbelliferae: including celery, carrot, fennel and coriander.
3. Solanaceae: including tomatoes, eggplants and peppers (including sweet pepper varieties).
4. Cucurbitaceae: including cucumber, zucchini, pumpkin, bamboo shoots, wax gourd, loofah, gourd, bitter gourd, bergamot, watermelon and melon.
5. Leguminosae: including kidney bean (including varieties of dwarf kidney bean and vine kidney bean), cowpea, pea, broad bean, edamame (i.e. soybean), lentil and sword bean.
6. Liliaceae: including leek, scallion, onion, garlic, leek, day lily, asparagus, lily, etc.
7. Compositae: including lettuce (including lettuce and lettuce varieties), lettuce, chrysanthemum, burdock, Jerusalem artichoke, etc.
8. Chenopodiaceae: including spinach and sugar beet (root sugar beet and leaf sugar beet varieties).
I must cooperate with the training. I train three or four times a week, each time I warm up 10 minutes, train 1 hour, run for 40 minutes, and stretch 10 minutes. By the time I persisted for a month, my thighs were three centimeters thinner, my waist was six centimeters smaller, and my body fat rate dropped from 28.5% to 26.2%.
Finally, shaping yourself is an extremely painful process, but as long as you persist, you will see rewards, and may your dreams come true.