Fitness every afternoon after work for more than 2 hours, please ask how to arrange the best diet for a day. 178 weighs 76kg, a little fat.
Breakfast must be based on milk and bread, but it should not be too greasy and hinder digestion. Dinner must be just right, neither more nor less. Too little will also affect digestion, too little will cause hunger at night, which may lead to supper, which is also one of the main causes of obesity.