Plan 1:
Breakfast: 3 whole eggs 70g oatmeal.
Morning meal: a spoonful of whey protein powder and a small potato.
Lunch: 60 grams of low-fat cheese
A meal before training: a protein drink and a banana.
Meal after training: two spoonfuls of whey protein powder and two pieces of bread.
Dinner: 170g beef tenderloin, two small potatoes, broccoli (or other vegetables, according to your actual situation).
Before going to bed: a spoonful of casein
Supplementary scheme: green tea extract 65438+ 0-2 times a day, 250-500mg calcium each time, 1000mg per day.
Plan 2:
Breakfast: 1 whole egg, 2 egg whites, 70g oatmeal.
Breakfast in the morning: half a can of tuna, 2 slices of whole wheat bread.
Lunch: 500g skim yogurt.
A meal before training: a protein drink and a banana.
Meal after training: one spoonful of whey protein powder and 2 pieces of bread.
Dinner: 170g chicken breast 120g noodles and vegetables (prepared according to your actual situation).
Before going to bed: 30 grams of low-fat cheese and 35 grams of oatmeal.
Supplementary scheme: green tea extract 65438+ 0-2 times a day, 250-500mg calcium each time, 1000mg conjugated linoleic acid every day, 5g carnitine every day, 5g carnitine every day.
Plan 3:
Breakfast: 3 whole eggs, 35g oatmeal.
Breakfast in the morning: a spoonful of whey protein powder and a big apple.
Lunch: half a can of tuna, 30 grams of low-fat cheese.
Lunch: Half a can of tuna and six slices of graham crackers.
Meals before training: protein drinks.
After-training meal: two spoonfuls of whey protein powder and two bananas.
Dinner: 170g salmon meat and vegetables (prepared according to your actual situation).
Before going to bed: 1 spoon casein 10 ml linseed oil (optional)
Supplementary plan: 5 grams of glutamine and 5-6 grams of carnitine per day.
The above scheme is only a reference. If it is not so accurate, you can make a diet other than supplements on the basis of these diet plans and combined with your own life and diet, but in general, you must ensure the above contents.
If you are training after dinner, you need to turn the afternoon meal into emergency fruit, then eat dinner as early as possible, at least 30 minutes before training, and then eat it before going to bed and after training. If there is no tonic around, it is also good for daily life (less exercise).
I hope it helps you!