Breakfast at 7: 30, 1 cup of cereal, 2 slices of whole wheat bread, 2 eggs, 1 cup of vitamins, and later 1 cup of juice.

10: 00 Apple 1 12: 00 Lunch 200-250g vegetables (less oil), white meat 100- 150g, more staple food 150g (recommended coarse grains

15: 00 plus 1 serving of fruit or 1 cup of yogurt. Staple food 100- 150g (nutritional supplements can be added with meals).

17: 00 dinner 200-750g vegetables (you can eat some raw vegetables, but you must wash them, the meat is 100g).

19: 00 Half an hour after training, add 60 grams of carbohydrates, 3 egg whites or 30 grams of protein powder.

22: 30 1 serving of fruit or 1 cup of milk (low fat). Vegetables: cucumber, tomato, celery, leek, cabbage, green vegetables and lettuce. Fruit: apples, oranges and peaches. Muscle-building foods: coarse grains, beans, eggs (yolk removed), boiled potatoes, white meat and seafood.

Secondly, if necessary, you can use drugs to properly ingest protein powder to gain muscle strength. You should have it in a shop like pqfitness. You can go and have a look and ask questions.

Eat less: melon seeds, peanuts, ice cream and other snacks, Chinese cooking. Eat red meat such as beef, mutton and pork in moderation. You can eat more fish, chicken (peeled) and seafood.

Drink less carbonated drinks, orange juice (impure) and other drinks. It is recommended to supplement 1 multivitamin every day with 8-9 glasses of water every day. In addition, ensuring the intensity of exercise and regular and continuous exercise are the key to the success of muscle augmentation.