1 ? Five fat yuan fitness and weight loss plan, special diet plan
Chinese food: fermented bean curd spinach, preserved eggs mixed with tofu, green bean sprouts boiled in vinegar, and half a bowl of rice.
Dinner, fried fenugreek, fried melon with shrimp, cucumber mixed with yuba, and a small bowl of red bean porridge.
Two meals, a bowl of red bean and rice porridge, a refreshing cake (cucumber, carrot, celery and boiled spiced peanuts), longan or jujube 1.
Chinese food: scrambled eggs with tomatoes, fungus and celery, fried oil wheat vegetables and half a bowl of rice.
Dinner, spinach and pig blood bean curd soup, fried potato shreds, cold cabbage,
Breakfast with a glass of milk and egg pancakes (not crispy in the middle) 1.
Stir-fried green pepper with bean skin, fried shredded chicken with cucumber, and fried rapeseed with mushrooms.
Dinner, garlic mixed with beef sauce, chilli fried bitter gourd, shredded green vegetables and vermicelli soup.
There are also some suggestions: 1? Don't eat for 3 hours before going to bed! The sugar you eat at night will all turn into fat and stay in your body, so eat dinner as soon as possible! 2? You can't eat only one kind of food every meal! Lamian Noodles and Gai Rice, a single food, are easy to eat faster and have unbalanced nutrition, which is not conducive to weight loss and needs to be corrected. In order to maintain a balanced nutrition, you need to eat more vegetables. 3. Keep eating now! Although it is said to eat and drink. But don't overeat, chew at least 30 times per bite to stimulate the brain to send a signal of fullness.
2? The diet of ordinary bodybuilders
1. Breakfast at 8 o'clock, skim milk 250ml, proper amount of vegetables and fruits, 2 slices of whole wheat bread and 2 egg whites.
2. Rice 10: 00, a banana.
3. Lunch 12: 00, staple food 200g, meat 150g, vegetables 150g, and appropriate amount of fruit.
4. 15: 00 Taking protein powder (20g animal protein powder, normal temperature milk or normal temperature water) before training can appropriately increase the level of amino acids in blood and prevent muscle decomposition during training.
5. 16: 00 training
6. Taking protein powder (20g animal protein powder, normal temperature milk or normal temperature water) after training 17:30 can quickly replenish muscle tissue, repair muscle fibers damaged by training, and make muscle tissue grow after repair.
7. Dinner 18: 30, staple food 200g, meat 200g, vegetables 150g, and appropriate amount of fruit.
8.20:30 meal, one fruit, two pieces of bread and three egg whites.
Health food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and aromatic juices, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).
Besides, protein, chicken breast and beef can all be used as snacks. Everyone likes to eat snacks, but most snacks on the market are high in calories, sugar and oil. For example, candy is high in sugar content and pigment. For example, melon seeds, peanuts and nuts are all high in oil and calories. For example, chocolate is high in sugar and calories. There are few high-protein snacks! Now this snack is chicken breast and beef. The first advantage is high protein, low fat and zero sugar. Nutrients are specially designed for fitness people.
Finally, I hope all the bodybuilders can exercise smoothly and have perfect muscles.