2. Rice 10: 00, a banana.
3. Lunch 12: 00, staple food 200g, meat 150g, vegetables 150g, and appropriate amount of fruit.
4. 15: 00 Taking protein powder (20g animal protein powder, normal temperature milk or normal temperature water) before training can appropriately increase the level of amino acids in blood and prevent muscle decomposition during training.
5. 16: 00 training
6. Taking protein powder (20g animal protein powder, normal temperature milk or normal temperature water) after training 17:30 can quickly replenish muscle tissue, repair muscle fibers damaged by training, and make muscle tissue grow after repair.
7. Dinner 18: 30, staple food 200g, meat 200g, vegetables 150g, and appropriate amount of fruit.
8.20:30 meal, one fruit, two pieces of bread and three egg whites.
Health food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and aromatic juices, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).