Fat reduction period:
Breakfast: 1~2 eggs+milk+whole wheat bread
Lunch: coarse grains+a small bowl of rice+vegetables+fish.
Dinner: a small bowl of rice+eggs+kung pao chicken.
Muscle gain stage: 1kg body weight requires intake 1.5-2g protein.
07:30 Breakfast: 1 cup of cereal, 2 slices of whole wheat bread, 2 egg whites, 1 cup of juice.
Extra apples +0.
12:00 lunch vegetables 200-250g, white meat 100- 150g, coarse grains 150g.
15:00 plus 1 serving of fruit or 1 cup of yogurt and 100- 150g of staple food.
17:00 dinner 200-750g vegetables and meat 100g.
19:00 After the training, add 60 grams of carbohydrates, 3 egg whites or 30 grams of protein powder.
At 22:30, add 1 serving of fruit or 1 cup of low-fat milk.