There is no secret to gaining muscle and losing weight, but I personally have my own understanding of fitness and losing weight. Carbohydrate is the most important, providing energy for muscles, protein providing nutrition for muscle growth, and then eating more meals.

Personally, I have one meal in the morning, one meal at noon and one meal at night. I eat some toast and fruit after exercise in the morning, afternoon and evening (I will put some butter on my toast if time permits ~). The staple food is rice noodles, including eggs, vegetables, beans, bean products, meat and fish. Because it is engaged in aquatic products-related industries, protein mainly consumes eggs and fish. I don't deliberately eat more or less in my diet, but eat more eggs and fish every meal. I insisted on self-weight exercise for four months, and with my own diet plan, the muscle gain effect was obvious. Next I'm going to the gym to iron clothes.

About the method of gaining muscle and losing weight, one hundred people have one hundred Hamlets in their hearts.

I saw a lot of muscle-building diets online before, such as eating more eggs to build muscle, but I can only eat egg white, not egg yolk, because the cholesterol content of egg yolk is too high. But I think this is only for professional fitness athletes and the elderly. In addition, the content of protein in egg yolk with the same unit weight is higher than that in egg white. Therefore, according to your own situation, adjust the diet structure appropriately, without being too serious, and make a diet plan that suits you.

Personal opinion, for reference only ~!