(1) protein.

It is suggested to take 1.5~2g protein per kilogram of body weight, and the compromise is1.8g. For example, a 50kg person needs to take 50x 1.8=90kg protein every day.

② Carbohydrate

It is recommended to take 6g carbohydrates per kilogram of body weight. For example, a 50kg person needs to eat 300g carbohydrates every day.

③ High quality fat

When you hear about being fat, many refined treasures think that being fat will make you fat. Actually, it's not. If you eat bad fat, it will make you fat, so I suggest you eat less fried food.

Second, the exercise plan

① Large muscle groups are dominant, and small muscle groups are supplemented.

Main muscle groups: chest, back and legs.

Small muscle groups: shoulders, arms, calves, waist and abdomen.

It is suggested to warm up the two groups with a small weight, stretch the muscles properly, and then weigh; You can change it according to your training intensity. In addition, if you want to exercise your abdomen, you can finally increase waist and abdomen movements such as belly rolling and flat support.

② Exercise time

The exercise time for beginners can be controlled at about one and a half hours, and the follow-up can be controlled within one hour. You can also adjust the strength according to your own situation.

Third, rest time and mentality ① rest time

It is recommended to sleep for 8 hours every day. Everyone should understand that muscle repair is mainly carried out during sleep, so we must pay attention to rest. Muscle growth is our time to rest. If you don't keep a good sleep time, how can you have time for muscle growth?

② The importance of mentality

Keep a good attitude, don't worry about fitness, nothing can be done overnight, and don't rush for success or keep up with the joneses. The most important thing is to master the right method and stick to it! Always get the desired effect.