Dietary suggestion (for reference): During exercise, you need to supplement more than 0.5g of protein per kg of body weight/kloc-0 every day, and drink no less than 2000ml of water every day.
Breakfast at 8:00, 250ml of millet gruel or milk, proper amount of vegetables and fruits, 1 cup of oatmeal +3 slices of bread (or 1 steamed bread), and 4 eggs (two whole eggs and two proteins).
Meal 10:00, two pieces of bread+a multivitamin and a glass of orange juice.
Lunch 12:30, staple food (pasta is recommended) 200g, beef or chicken 100g, vegetables 200g, and appropriate amount of fruit.
Rice 15:30, two egg whites, a banana, 1 bag of yogurt.
Training17: 30; Warm up fully before each strength training (running for 5- 10 minutes or skipping rope for 5 minutes).
Monday: Push-ups should be divided into 3-6 groups as far as possible, with a rest of 60-90 seconds between groups (note that the movements must be standard, not too fast, and the time to complete one time is about 3 seconds).
4-6 groups of parallel bars should bend and stretch their arms as much as possible, and rest between groups for 60-90 seconds (pay attention to safety).
6-8 groups of sit-ups, {be careful not to do it inertia, the completion time is about 3 seconds} each group can't do it, and the rest between groups is 60-90 seconds. Try your best to do it in each group, with a rest of 60-90 seconds between groups and 60-90 seconds between groups.
Tuesday: Run1500-2000m (not too long) with moderate and high intensity (good for your digestion and absorption).
Wednesday: 3 groups of pull-ups, each group tries to do it, and the rest between groups is 60-90 seconds (be careful not to use inertia).
Try to do three groups of narrow grip pull-ups, and rest for 60-90 seconds between groups (be careful not to use inertia).
Try to do 4 groups of reverse pull-ups and rest for 60-90 seconds between groups (be careful not to use inertia).
Sit-ups are divided into 4-6 groups, each group should do as much as possible, and rest between groups for 60-90 seconds.
Thursday: Run1500-2000m (not too long) with moderate and high intensity (good for your digestion and absorption).
The rest time in the intensity of frog jump or step jump 10 minute can be mastered according to your own situation.
If it's convenient, add muscle gain powder or protein powder within 30 minutes after training.
Friday: rest
Then the next cycle (the amount of exercise should be adjusted according to the body's reaction. Generally, after 2-3 months, the effect of unarmed training on muscle gain is not obvious, so it is time to take weight training, and you can consider buying a pair of dumbbells with adjustable weight)
Dinner 19:00, staple food 100g, white meat 200g, vegetables 150g, and appropriate amount of fruit.