When you burn more calories than you metabolize, you will gain weight and vice versa. In other words, as long as you are really full, you can gain weight even if you don't go to the gym-but you may gain more fat and your figure will not be so good and healthy.

To gain muscle and weight, you need more meals, which means that three meals a day can be divided into 5-6 meals: breakfast, brunch, lunch, lunch, dinner and snacks. In this way, you can eat more calories evenly, more calories and more calories than usual.

Diet arrangement of slimming and fitness for reducing fat and increasing muscle;

1 First meal

7: 00 -8: 00 breakfast

Protein: Two eggs and a box of milk (just one cup of protein powder).

Carbohydrate: staple food 150g (such as rice flour).

Meat: 100g (such as chicken breast and beef).

Fruits and vegetables: 150g (such as tomatoes with bananas and a small amount of almonds). )

2 second meals

10 Dining:

Protein: Yogurt.

Non-staple food: 200g (such as sweet potato and bread).

A portion of fruit: (such as apples and bananas)

3 the third meal

Lunch time: 12:

Formula 1

Carbohydrate: A big bowl of rice, noodles or jiaozi, rice noodles will do.

Protein: Liver, beef, fish, chicken, tofu and seafood are all available (braised, stewed and steamed).

Vegetables and fruits: day lily, kelp, mushrooms, cauliflower, bean sprouts, sweet pepper and spinach.

Lipid nuts: a handful of cashews

Recipe 2

Staple food: 250g (such as rice and noodles).

Meat: 250g (such as lean beef, chicken and fish).

Fruits and vegetables: 500g (such as spinach, carrots+bananas, apples+nuts).

4 the fourth meal

15 Dining:

Food: 300g (such as sweet potato+bread).

Protein: Two egg whites (protein powder can be used instead).

A portion of fruit: (such as bananas and apples)

5 the fifth meal

18 dinner

Formula 1

Carbohydrate: A big bowl of rice or noodles will do.

Protein: Beef, fish, chicken, tofu and seafood are all acceptable (preferably stewed and steamed).

Fruits and vegetables: same lunch.

Lipid nuts: 2 walnuts

Recipe 2

Staple food: 200g (such as rice and noodles).

Meat: 250g (such as chicken breast, beef and fish).

Fruits and vegetables: 500g (such as Chinese cabbage, carrot+apple, banana+walnut).

Soup: (such as a bowl of fish soup and a bowl of beef soup)

No.66 meal

2 1 Dining:

Staple food: 300g (such as steamed bread and potatoes).

A portion of fruit: (such as bananas and apples)

Protein: A carton of skim milk.

A day's muscle-building meal is like this, combined with some muscle-building exercises!

I hope I can help you and adopt it.