Breakfast: Boil 2 eggs, remove the yolk, eat only egg whites, oatmeal or oatmeal bread, a cup of skim milk, and other boiled vegetables.

Noon: Stew lean beef, pork and skinless chicken, preferably chicken breast, stewed steamed fish, egg white, broccoli, spinach, celery, vegetables and tomatoes. And eat as much as possible.

Dinner: Boil 1 eggs, remove the yolk, eat only seasonal vegetables such as egg white, half corn, half sweet potato and broccoli, and buy whey protein powder if possible.

The above menus all contain high protein (muscle gain), high fiber (intestinal peristalsis) and low fat (fat reduction), which can be maintained even if you don't go to the gym in the future.

Exercise:

In the gym, first run on the treadmill for 30 minutes, the speed doesn't matter, warm-up consumes glycogen, riding a bike for 30 minutes is expected to consume 600~ 1000 calories, then push-ups, dumbbells, push-ups and other chest exercises 15 minutes, abdominal exercises 15 minutes, stretching/kloc-.

You don't have to go to the gym after that. As long as there is a mat at home, you can practice anything.