Six egg whites, 2-3 egg yolks, 200 kcal, 27 g.

Oatmeal 200 8

Guo 80

Two pieces of whole wheat bread 140 6

Second meal, morning 10: 00.

Protein and carbohydrate drinks 250 30

Bread 200 8

Fruit 80

The third meal, 65438+ 0 pm

Chicken breast 0.5 lb 280 54

Rice 200 4

Vegetables 60 6

The fourth meal, before training, at 3: 30 in the afternoon.

Protein and carbohydrate drinks 250 30

The fifth meal, after training, is eaten immediately after training at 6 pm and 7 pm.

Whey protein supplements and simple carbohydrates 230 20

About an hour later.

Beef, steak 0.5 lb 430 44

Baked potato 220 5

Vegetables 60 6

The sixth meal, in the afternoon 10: 00

Oatmeal 200 8

Four proteins 60 12

As long as you insist, this diet plan will be of great help to you.