Personally, I don't want to be too harsh on my diet. After all, I am not a professional bodybuilder (although protein powder is still recommended or supplemented). I eat healthy, pay more attention to protein, and have a good rest (to be honest, rest is more important than training, and rest is a necessary factor for muscle growth, so I must ensure 7-8 hours of sleep every day). Let me talk about my diet plan for fitness. Although the time is not long, the effect can be:
Breakfast: 250 ml of milk, poached eggs 1, one apple and one fried steak (small portions are sold in the supermarket, 10 is enough for two days).
Lunch: rice (according to your appetite), spinach (spinach is very helpful for muscle growth), chicken (preferably peeled), kelp, scrambled eggs with tomatoes.
Extra meal: one banana, 250 ml milk.
Dinner: rice, beef (whatever you want), fish, steamed eggs, vegetables (soup with cabbage and spinach).
Before going to bed: 250 ml of milk and two spoonfuls of protein powder.
The above is my own recipe, which is relatively easy to implement. It depends on whether you have the heart to do it. Anyway, I persisted for a while and it broke down. I'm so tired.
Actually, it's the same sentence. It doesn't matter what you eat. It is important to eat healthy and nutritious food, eat less junk food, eat more high-protein foods such as fish, shrimp, beef and milk, and eat more fruits and vegetables. Muscles grow naturally. There is no need to make any dietary arrangements. After all, we are very busy every day, unlike those bodybuilders who only care about what to eat and practice every day.