Breakfast: an omelette+a cup of milk/soybean milk+a handful of cherry tomatoes+a bowl of millet porridge/a boiled corn.

Lunch: a bowl of white rice+a boiled carrot with broccoli+a fried chicken breast/beef+a bowl of tofu and fungus soup.

Pre-exercise meal: a boiled egg+a banana.

After exercise meal: a spoonful of protein powder/a cup of milk +2 slices of whole wheat bread.

Dinner: a bowl of miscellaneous grains rice+a steamed fish/a boiled shrimp+a seasonal vegetable+a bowl of lean broth.

The key point of muscle gain:

1, increase calorie intake. During muscle gain, the body's heat output will be improved. We should increase the intake of calories appropriately, 300-400 calories more than usual, so that muscles can absorb enough energy to grow. We can add meals and add some carbohydrates and protein before and after training. At this time, the growth efficiency of muscle is the highest and the accumulation rate of fat is relatively low.

2. The rational distribution of the three nutrients can maintain the level of the body's metabolic cycle and help to gain muscle. During muscle building, the ratio of carbohydrate: protein: fat is 5: 3: 2, which is scientific. In order to avoid excessive fat intake, we should keep a light, low-oil and low-salt diet and eat less fried food.