Lunch: a small bowl of rice or equivalent staple food, a proper amount of chicken breast or beef or fish and shrimp, and enough vegetables.
Lunch: a handful of nuts and a banana.
Dinner after training: chicken breast or beef or fish and shrimp, vegetables are full.
Anaerobic training projects mainly include bench press, squat, pull-ups and hard pull. Search on the internet for muscle training in all parts, including chest, back, shoulders, head and lower limbs, once a week.
After anaerobic training, insist on aerobic training for more than 40 minutes, such as running, cycling, skipping and aerobics.
Stick to it five days a week, and stick to it for one month will definitely have an effect.