2. During the muscle building period, the average carbohydrate is 5-6g per kg body weight, while in protein, it is 1.5-2g per kg body weight. It's good to eat clean, which saves the pain of brushing fat later.
However, considering that you only practice three times a week, the intensity is relatively low, so I think your 4g carbohydrate, 1.5g protein is enough.
60kg body weight is 240g carbohydrates, assuming that all of them are obtained from rice (70% of dry rice is carbohydrates), that is to eat 240/0.7=342g dry rice.
Protein 60* 1.5=90 /0.2=450g chicken breast (beef, lean pork, chickens and ducks all contain 20% protein), which is almost the weight of 1 piece of raw chicken breast, but considering that the weight of chicken breast will shrink by nearly a quarter to a fifth after being cooked, this allowance should also be taken into account.
This kind of intake, if you can get it all through a fitness meal, is the best. Natural food grows muscles faster and is rich in trace elements such as amino acids, so most people absorb natural food better.
If you don't want to eat so much chicken breast, you can practice a cup of protein powder in the morning. The daily intake is basically 1 chicken breast +2 cups of protein powder. One cup is a spoon, which is about 50g protein powder. According to the protein content of 60-70%, it is 30-34g protein.
Again, the above algorithm does not consider oil. I basically marinate chicken breast, cook it in a non-stick pan, or bake it in an oven. It's really hard to swallow when cooking.
As for carbohydrates, they are nothing more than rice, brown rice, corn porridge, noodles, sweet potatoes and potatoes. They are all from China, so I won't introduce how to eat them. Don't be fooled by what rice is high Gi on the Internet. Those people don't practice by themselves, and professional players and fitness bosses basically eat like this. People in China, from snacks to rice, are well absorbed and delicious. As long as the three kinds of nutrition are balanced, there is no problem.