1. Breakfast at 8:00, 250ml of skim milk, appropriate amount of fruits and vegetables, 2 slices of whole wheat bread, 2 egg whites
2. Snack at 10:00, one banana
3. Lunch at 12:00, 200g of staple food, 150g of meat, 150g of vegetables, appropriate amount of fruit
4. Take protein powder (20g of animal protein powder, 20g of animal protein powder, Take it with room temperature milk or room temperature water), which can appropriately increase the level of amino acids in the blood and prevent muscles from being decomposed during training.
Training at 5.16:00
6. Taking protein powder (20 grams of animal protein powder, taken with room temperature milk or water) at 17:30 after training can quickly replenish it into the muscle tissue. Repair muscle fibers damaged by training so that muscle tissue can be repaired and regrown.
7. Dinner at 18:30, 200g of staple food, 200g of meat, 150g of vegetables, appropriate amount of fruit
8. Snack at 20:30, one fruit, 2 slices of bread, 3 egg whites
Bodybuilding food: whole grain boiled potatoes, corn oatmeal, apple, orange and peach banana juice, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (yolk removed)