Reduce fat: control diet, avoid greasy food, alcohol, snacks, puffed food, drinks and other high-calorie things. On the premise of ensuring three meals a day, eat less and eat more fruits and vegetables! Muscle gain: Eat more meals a day and get enough carbohydrates and protein. Summary: If you are mainly reducing fat, add carbohydrates and protein within half an hour after exercise! You don't need a high diet to gain muscle alone. Eat more meals a day and supplement enough carbohydrates and protein!