In fact, many people have misunderstood protein powder and tied it to fitness.

Or deified, as if eating can grow muscles, or demonized, hormones, kidney burden, fake chickens, dead muscles.

Protein powder is not everything, but milk extract. As long as there is enough protein supplement in daily affairs, you don't need to eat protein powder.

Protein powder is not necessary, but it is meaningful to optimize and balance the nutrition of three meals reasonably, because a healthy daily diet is far more important than protein powder.

In addition, it is not clear what kind of exercise arrangement and intensity "fitness standard" refers to. Since it is a normal three meals, it is better to control some training.

I suggest reducing the weight appropriately and extending the interval. A training time should not be too long, try not to "practice high" yourself, just step by step.

In short, it can be understood as three meals a day+long-term training = fitness effect.

Nutritional three meals a day+moderate long-term training = you can get health while getting fitness effects.