In China, many people are skinny, but why there is a lot of fat around the waist and abdomen, which is caused by the high-fat and high-sugar diet. Therefore, sugar and oil in food should be controlled, and food should be cooked and steamed. Also pay attention, try not to eat fat, skin and nuts, pay attention to cakes and try to avoid them. The following is my training and diet plan in the preparation stage. The chicken breast inside is boiled in water, which most people can't eat. This will give you a reference for running for an hour at 8 o'clock (on an empty stomach)

9: 30 A bowl of oatmeal is 300g+1 glass of water+fruit.

12: 30 chicken breast 250g+ broccoli+rice+1 glass of water.

15: 00 200g chicken breast+broccoli+1 glass of water.

/kloc-before training at 0/6: 00, 4 bcaa, 2 levorotatory, 30g whey.

600ml fitness drink during training, and eat a banana after Mashan training.

17 After training, 200 grams of chicken breast+broccoli+rice+a glass of glucose water.

19 order chicken breast 200g+ broccoli.

As a bodybuilder, you should know what BCAA and levorotatory are.

Besides, I won't give you the training plan, which is quite troublesome to write. But if you can stick to this plan, within three months, I guarantee that your body fat will drop below 10%, unless you are fat.