Breakfast: 2 eggs, milk; With the improvement of training level, gradually increase the number of protein, that is, eat 1-2 whole eggs, and then eat 2-3 protein (of course, there is room for improvement, but athletes are just like 7 or 8).
Lunch: beef, fish and chicken breast, there is no need to specify the quantity, depending on your stomach and training level. If the stomach is weak, chicken and fish are the main food, otherwise beef and mutton are the main food. With the increase of training level and weight.
Dinner: You can have some seafood. Oysters are very good, which can not only provide protein, but also improve hormone levels.
Second, the training should be held at 3-5 pm. The principles of muscle building training are moderate weight (one group can do 8- 15), moderate speed and moderate rest (20s-40s, no more than 90s). The formal group can be four groups at the beginning, but if the training level is high, or if you want to improve, it is better to have more than six groups (I am a dozen to dozens of groups, scheduled))
Third, you don't need to do aerobic exercise, but devote yourself to muscle training. Only a part of a training day is trained, and a rest day is guaranteed every week.
Fourth, we should increase the total calories in the whole diet system. We added a lot of protein, but we didn't want to crowd out too many other nutrients.