Every morning at 8 o'clock, I have a glass of skim milk, some vegetables and fruits, two pieces of bread and an egg for breakfast. 10 Add a banana. /kloc-The staple food (rice or steamed bread) for lunch at 0/2 o'clock is preferably beef, vegetables and fruits. Eat 20 grams of animal protein powder before training at 3 pm, and take it with normal temperature milk or normal temperature water. Training starts at 4 pm. Eat 20 grams of animal protein powder at 5: 30 pm. At 6: 30 in the evening, the staple food and vegetarian fruit are appropriate. Add a fruit, two pieces of bread and an egg at 8: 30 in the evening.