Current location - Health Preservation Learning Network - Slimming men and women - I 190CM, weighing 84KG. Now I'm going to Changchun to go to college, and the food cost will not drop to 78 Jin soon. Please help me make a detailed plan, including my abdomen.
I 190CM, weighing 84KG. Now I'm going to Changchun to go to college, and the food cost will not drop to 78 Jin soon. Please help me make a detailed plan, including my abdomen.
Diet:

1 Try to keep the fat low no matter what you eat! Try to change the pattern, so as not to make you tired of eating.

If the plan I wrote for you feels full! Very full! Just subtract it! Try to eat 7 or 8 minutes full every meal!

This diet doesn't need to be broken for the time being! But low salt! No more than 6 grams a day!

When doing big muscle training, you can have enough carbohydrates, that is, follow my instructions.

When doing small muscle groups and aerobic, the amount of carbohydrate should be multiplied by 85%.

5: Don't eat too fast! Eat slowly! Chew carefully!

The first meal

Breakfast: 5 egg whites 1 whole eggs100g cereal or 3 slices of whole wheat bread.

Two and a half hours later

The second meal

Chicken breast 150g 100g black rice 100g broccoli.

Three hours later.

The third meal is probably lunch.

200 grams of beef (whatever you want)

Millet 120g

Broccoli or lentils100g

Training starts in two and a half hours.

2 spoonfuls of opal whey protein after training.

A spoonful of creatine

1 hour later

The fourth meal

This meal had better be fish.

No, just chicken breast 120g, one serving of mashed potatoes or sweet potatoes 100g, and 80g of millet.

One serving of vegetables100g of broccoli or lentils.

This meal is after training! Be sure to eat slowly! Happy mood! Don't eat too fast! At this time, we must stabilize the insulin level!

Two hours later,

The fifth meal

150g chicken breast100g vegetables

Don't eat before going to bed 1 hour. If you are really hungry, eat 2 egg whites and don't eat any carbohydrates.

Training plan:

Tuesday's chest muscles: flat bench press, upward oblique chest press, sitting chest press and cross chest press. There are three groups of these four movements, 8 to 12 times in each group. Triceps brachii: supine arm flexion pull-ups, arm flexion press, arm flexion stretch, three groups, 15 20 times in each group.

Wednesday: Back: pull-ups, neck pull-downs, barbell rowing, dumbbell rowing, 3 movements, each group 12 to 15 times. Biceps Brachialis Biceps Brachialis: Bend the bar, bend the arm, and lift the dumbbell with a heavy hammer. Each action has 3 groups, and each group has 12 to 15 times.

Thursday: deltoid muscle: neck back push shoulder, instrument push shoulder, dumbbell push shoulder, upright rowing, dumbbell side lift, leaning over rowing, each action is 3 groups, each group 12 to 15 times.

Abdominal muscles: three groups of upper and lower abdomen, 30 times in each group.

Friday: Legs: Smith barbell squat, sit kick, sit hook, 5 groups for each movement, 15 20 times for each group.

Rest on Saturday.

This is my diet plan and training plan. The plan failed. People are alive. To master the movements that are more suitable for you, you must master the essentials of each movement (you can only ask the coach, I can't show you this, I feel that you have to look for it consciously, or which muscle works first). All the above actions use 50% to 60% of your limit weight (the limit weight is that you can push 650 with all your strength)

Warm up before exercise 10 minutes, safety first, step by step, and focus on the muscles you are practicing. Hold on, come on! If you have any questions, please leave a message.