Plan:

Monday: triceps pectoralis major

Tuesday: Shoulder

Wednesday: Biceps of Back Muscle Group

Thursday: Aerobic exercise for abdominal muscles

Friday: Biceps triceps

Saturday and Sunday: rest

Recipe: The principle is high protein and low fat.

Breakfast: cereal rice+three eggs+milk (breakfast is very important)

Lunch: chicken breast/beef 200g+ vegetables+cereal rice.

Dinner: porridge (eat as little as possible at night, so it's easy to shape)