Fat people mainly eat less and eat more meals. The following is a diet plan commonly used by the general population to gain weight and muscle, and the specific plan should be improved in combination with the actual effect:

White matter accounts for 25-35%, carbohydrate accounts for 55-65%, and fat does not exceed 10%.

1, the first meal around 7: 00 -8: 00.

Breakfast carbohydrates: a steamed bread, bread, a bowl of rice, noodles).

Protein: One cup of pure whey protein powder and two egg whites.

Vegetables and fruits: bananas or apples.

Lipid nuts: 3 nuts.

2. The second meal 10 or so.

Dietary carbohydrate: a piece of bread or a steamed potato.

Protein: an egg white and a cup of egg white.

Fruits and vegetables: bananas or kiwis.

3. The third meal is around 12.

Lunch carbohydrate: a big bowl of rice, noodles or jiaozi or rice noodles.

Protein: Liver, beef, fish, chicken, tofu and seafood are all acceptable.

Vegetables and fruits: day lily, kelp, mushrooms, cauliflower, bean sprouts, sweet pepper and spinach.

Lipid nuts: a handful of cashews.

4. The fourth Dunga 15.

Carbohydrate: a piece of bread or a corn cob.

Protein: An egg white, 2-3 spoonfuls of cyber muscle powder 30 minutes before and after training.

Vegetables and fruits: a banana note: the interval between diet and training must be more than 30 minutes to facilitate gastrointestinal absorption.

5. The fifth meal is 18 dinner.

Carbohydrate: A big bowl of rice or noodles will do.

Protein: Beef, fish, chicken, tofu and seafood are all acceptable.

Vegetables and fruits: same as lunch.

Lipid nuts: 2 walnuts? .

6. Add 2 1 to the sixth meal.

Carbohydrate: A slice of bread or a steamed potato.

Protein: An egg white and a cup of pure whey protein powder.

Fruits and vegetables: bananas or kiwis.

7. Seventh meal

It is recommended to drink a cup of pure whey protein powder or a cup of hot milk before going to bed.