Hello, fitness really has a lot to do with diet Eat reasonably, even if you exercise a little, you will have a good figure; The diet is unreasonable, and no matter how hard you practice it, it won't work. Judging from your description, it should be that I started practicing muscles for a relatively short time, about two months. I wish my muscles were more masculine. There is a little too much fat, and I want to reduce it. Want to improve the diet plan.

Generally speaking, the most common diet schemes in the field of fitness are: breakfast: chicken breast boiled or roasted, egg boiled, whole wheat bread and low-fat milk. Lunch: beef boiled, eggs boiled, brown rice and vegetables boiled or eaten raw. Dinner: fish or chicken breast, boiled or roasted, fruits and vegetables eaten raw.

You work in a company and can't eat like a professional gym. It seems that the company's dishes should be all kinds of meat, stir-fry and tofu in Chinese food. You can choose what to eat and what not to eat, but you can't do it yourself. Is that so?

Chinese food we often eat is generally fried, especially fried vegetables. Vegetables have a large surface area. When fried in a pot, the proportion of oil is high, and vitamins are destroyed. In addition, the vast majority of China people lack protein (too much rice and too little meat).

The biggest principle of gym diet is high protein, low oil and low salt. So when you choose, the biggest principle is to eat more lean meat and less greasy, fried and pickled food. For example, braised or boiled chicken legs, chicken nuggets, chicken chops (chest muscles) can be used, tofu can be used, eggs can be used (eat egg white instead of yolk), bean products can be used, and barbecued pork should be eaten less.

When it comes to a higher-end fitness diet, we should consider the muscle gain period and the fat loss period. Professionally speaking, it is non-seasonal diet and seasonal diet. In other words, in order to gain muscle, you need more calories in your diet than your body needs to synthesize muscle. During fat loss, you need to consume more calories than basal metabolism and less calories than normal. This requires you to divide your time into two parts: gain muscle and lose fat. Mainly when you grow muscles, eat meat and rice every day to ensure high protein and satiety, and do strength exercises in the gym at the same time. When you focus on reducing fat, your daily diet is mainly lean meat and bean products, and staple foods such as rice are reduced, so you are not satisfied. At the same time, I mainly do aerobic exercise in the gym.