The first meal: breakfast

Because there is no food supply for one night, the body is in urgent need of calories, especially carbohydrates, to provide energy for the first few hours of work. Complex carbohydrates "burn" slowly and can provide energy for a long time, which is a better choice.

Of course, you also need to take protein to maintain the continuous flow of amino acids in the blood, which helps to prevent muscle catabolism. This meal should provide about 50 grams of protein.

The second meal: snacks in the morning

About 3 hours after breakfast is the time to eat again. This is a smaller meal in a day, which only needs to provide energy for the body in the rest of the morning and keep the continuous flow of hydrogen and acid in the blood.

Hydrogen acid comes from protein, and protein can choose chicken breast or high protein powder for this meal. You can also eat some carbohydrates, such as fruit. Fruit is also cellulose. The points that need attention are usually lacking in the diet of most bodybuilders.

The third meal: lunch

Lunch focused on protein and also included complex carbohydrates and vegetables. Protein foods, such as beef, salmon, etc., are a good choice in the muscle building stage, because they can provide extra calories (fat) outside of protein. The fat contained in salmon and other fish is healthy fat.

As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta.

The fourth meal: before training

Like snacks in the morning, the main purpose of this meal is to ensure the continuous flow of amino acids in the blood. It should be taken at least one hour before training. In the muscle building stage, you can choose a high-protein drink with some carbohydrates.

The fifth meal: after training and dinner

This meal consists of two parts. The first part is a drink to be drunk within 30 minutes after training. Whether you want to gain muscle mass or lose body fat, you should take in simple carbohydrates to replenish glycogen reserves consumed in training. The most ideal way is to consume protein and carbohydrates in the ratio of 1: 2. It is ideal to consume 25-30g protein, because you should not only ensure that grams of amino acids can rebuild the price of muscles and humidifiers, but also not slow down the absorption rate of simple carbohydrates because of excessive intake of protein.

The second part of this meal is taken about one hour after dessert. It consists of solid food and should include a complex carbohydrate (such as rice and potatoes) and high-quality protein (such as steak). Eat a lot of vegetables.

The sixth meal: midnight snack

The most important part of this meal is protein, which ensures that amino acids are provided to the body during sleep. If you want to eat, you can also eat a small amount of carbohydrates. Of course, most bodybuilders always avoid carbohydrates completely at night, because they are easier to turn into fat during rest.

Then practice.

Systematic training can stimulate the body to secrete more growth hormone than simple muscle training. Through full-body training, you can train the same body part more times in a week, and then your body muscle synthesis will be better.

It usually takes 48 hours for the same body muscle group to fully recover. For other untrained body muscles, he may waste training time because he has not trained for more than 48 hours. In other words, in terms of efficiency, systematic training can produce better training efficiency for a single muscle group.

As far as the protein synthesis efficiency of muscle is concerned, after training in a single training venue, its synthesis efficiency is the best within 48 hours, and then it begins to decline, so whole-body training can improve the protein synthesis efficiency in vivo by up to three times.

1. Chest: Press and push 6X6.

2. Back: rowing 6X6

3. Shoulder: Push 6X6.

4. Double head: bent 6X6

5. Three heads: parallel bars, 2 groups, X 15

take a break

6. Thigh: Squat 1 group X30

7. Lower leg: toe 1 group X30

8. Lower back: back extension 1 group X50

9. Abdomen: sit-ups 1 group X50.

Tips for the Whole Body Training Fitness Program:

(1) Practice three times a week.

(2) Keep simple and laborious training.

(3) Except the squat, the last group of each movement should be exhausted.

(4) 30 squats, please be exhausted.

(5) Whole-body training requires more muscle and nerve units than muscle group training alone.