Protein is the main breakfast for muscle building, accounting for 6 points. Eating fruit for breakfast is especially beneficial to supplement vitamins, but it is not suitable for mixing with Chinese breakfast. It can be eaten after meals 15 minutes.

Breakfast in the morning: a handful of dried fruits.

Chinese food: Normal diet, beef, mutton or chicken breast, supplemented with protein and various amino acids. If you want to lose fat, you must control the intake of carbohydrates, that is, eat less cereals. The fat content of red meat is slightly higher, while the fat content of white meat is lower. Because muscle gain and fat loss are fundamentally in conflict, and the landlord has just started training, it is best to maximize the income at each stage, so it is recommended to eat chicken breast and fish. When the training level is relatively high, body fat is also reduced, and beef and mutton can be increased.

Lunch: a cup of fruit.

Add meals before training: bananas, raisins, soft bread, etc. , depending on the training level.

Dinner: mainly fiber and vitamins. Consider adding protein after training. You can choose yogurt or soy products.

Bedtime meal: milk.

Because of the method of eating less and eating more meals, the amount of three meals cannot be changed.

To lose fat, you must do aerobic exercise. You can do aerobic exercise in the morning and muscle exercise in the evening.