First of all, how do muscles grow? Muscles grow in the cycle of destruction (strength training)-repair (supplementing protein). In strength training, training will destroy muscle fibers, and supplementing protein is used to supplement the damaged muscle fibers. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. According to the above principles, protein's talent supplement and strength training are the focus of muscle growth.
The principle of fat growth. Three nutrients: protein, fat and carbohydrate are the main energy sources of our body. When we consume more energy than the body consumes, it will be converted into fat and stored by us. One of the characteristics of human body fat is that fat cells can continuously absorb it. So far, the upper limit of the absorption capacity of fat cells has not been found, so as long as you keep accumulating energy, fat will continue to be converted into fat.
After understanding the characteristics of muscle growth and fat growth, the problem of how to lose fat and gain muscle is clear at a glance. First of all, keep the energy balance, that is, the energy you consume and the energy you consume should be in a state of balance. Secondly, we should adjust the structure of energy intake to a structure of high protein, low fat and low carbohydrate. This will ensure that you have enough protein for your body to gain muscle, instead of storing excess energy and converting it into fat.
Now back to your question. First of all, the problem of reducing fat. At your present weight, aerobic exercise twice a week is obviously not enough. If you want to lose weight, do aerobic exercise at least five days a week. It is recommended to do aerobic exercise every day. The appropriate time for each exercise is 50~60 minutes. For you, your overweight (more than 75KG) will lead to excessive wear of your knees when you do projects that bear your own weight (such as running), so it is recommended that you exercise in projects that do not bear your own weight. I like swimming and road riding. If there are no conditions, you can also fix the speed of the treadmill at 6 kilometers and walk at a slope of 5%.
Before determining your diet plan, you should calculate the energy data you need every day according to your body, weight, gender and age. Suppose you are now a light manual worker (office worker), then your daily energy demand is about 2900 calories. Therefore, your total energy intake should not be higher than this value.
Do you eat five eggs for breakfast now? ! This is a little too much. I suggest you divide it into three meals or so. Two o'clock in the morning. Noon 1, two after strength training. I made a rough estimate according to your diet, and now your daily intake of protein is about 80g~85g. The recommended intake per kg body weight1.16g per day is also slightly insufficient, so it is suggested that you supplement 200g fish and 500ml skim milk to get enough protein. In addition, it is suggested to replace the weight of bananas with vegetables with the same weight of crude fiber. Bananas are too high in calories, and they are all carbohydrates, and the calories per100g 1 15 are basically the same as those of rice. I suggest you use lettuce of the same weight instead. 100 grams of lettuce has only 18 calories. Suppose you eat 200 grams of bananas at a time and replace them with lettuce with the same weight, which can reduce the energy intake by nearly 200 calories, and you can replace these 200 calories with high-protein foods, such as eating 300 grams of egg white (the calories per 100 grams of egg white are 60 calories, and the whole egg is 144 calories), which will increase satiety and will not consume more calories.