Exercise time, diet time
Run for 30 minutes in the morning? Three egg whites, one egg, some vegetables (choose what you like), mainly carbohydrates and miscellaneous grains.
? At noon 10, eat some vegetables such as cucumber, one egg white and two walnuts.
At noon 1 1: 45, go to the gym after work and exercise 1 hour. Drink a cup of protein powder before exercise and have lunch after exercise (carbon steamed bread or rice, a piece of chicken breast and some vegetables).
Take a walk after dinner in the evening, and then read and sleep. My dinner is usually mainly carbohydrates and miscellaneous grains, some vegetables and a piece of chicken breast.
In addition, I don't play badminton for two hours on Tuesday and Thursday to increase aerobic exercise, so everyone should eat more miscellaneous grains. However, we must not give up rice and pasta easily, because it will reduce the strength and endurance of the iron roller. In addition, try to eat less pork, mainly chicken, fish and beef, eat more vegetables, eat more vegetables, eat more vegetables, and say the important things three times. You can have more kinds of cooking vegetables than just a few.
For eggs, you may say that if you eat too much yolk, your cholesterol will rise. Don't worry about this. Cholesterol in eggs is good for you. In addition, the nutritional value of egg yolk is far greater than that of egg white. So why do many fitness coffees eat very little egg yolk? One of the reasons is that the energy of egg yolk is higher than that of egg white, so Huang Ke, an egg, must not be thrown away for a partner who exercises muscles.
As for fruit, friends who want to lose weight should eat as little as possible (I don't avoid eating it during the muscle gain period, hahaha), and the calories mentioned are very high. Try to use vegetables instead of fruits, such as cucumbers, tomatoes and carrots. Exercise is a long-term persistence. The more you exercise, the happier you will be.