Breakfast: a bowl of cereal, 2 egg whites,

Lunch: staple food 75g, meat 50g, vegetables 150g (preferably without oil).

Extra meal: a glass of orange juice.

Dinner: staple food 50g, meat 50g, vegetables 150g, and appropriate amount of fruit.

Vegetables to lose weight: cucumber, tomato, celery, leek, cabbage, vegetables and lettuce.

Weight loss fruit: apple, orange and peach

Body-building food: coarse grain boiled potatoes, corn oatmeal, apple, orange, peach and fragrant fruit juice, various vegetables, bean milk, yogurt, chicken breast, lean beef, fish and eggs (egg yolk removed).

Avoid eating: snacks, melon seeds and peanuts, ice cream, Chinese cooking, beef and mutton, pork and other red meat should not be eaten. You can eat some fish, chicken (peeled) and seafood appropriately.

Among fruits, bananas are eaten less, but they can be supplemented in moderation.

Drink less drinks, such as carbonated drinks and orange juice.

8-9 glasses of water a day.

About drinking water: 60% of adults' weight is water, which participates in all metabolic processes. Ordinary adults need about 2 liters of water every day, and they need more when they exercise. Replenishing water is not only important for maintaining athletic ability, but also helpful for increasing arc and reducing fat.

250-500ml； of water can be replenished 2 hours before exercise;

Hydrate immediately before exercise150-250ml;

During exercise, replenish water every 15-20 minutes when the intensity is high120-240 ml;

After exercise, for every weight loss 1 kg hydration 1000ml, the amount of supplement should not exceed 600ml each time. Avoid using carbonated drinks, concentrated juice, tea, coffee, etc. to replenish water. It is best to use sports drinks, not only to replenish water, but also to replenish sugar and electrolytes.

Also: Ensuring the intensity of exercise, regular and continuous exercise is the key to success, and making exercise a part of your life is motivation, which can improve your quality of life and your body shape.

What to eat after exercise can effectively increase muscle?

Hello, refuse to copy and paste the answer. For fitness and muscle building, practice 3 points and eat 7 points, so nutrition must keep up. Otherwise, it will not only have no effect, but also have negative effects. It is very important for what to eat after exercise. It is the best time for the body to absorb nutrients within one hour after exercise, so try to eat before this time. The choice of food only needs one big principle, that is, it is rich in animal protein, which is called whey protein. If possible, it is better to buy protein powder (not muscle-building powder). It is not that hormones have no side effects on the body, but only protein with high concentration. If there is no protein powder, choose foods with high protein content, such as milk, eggs, muscles, beef, etc., and then have a full rest and give your muscles time to reply. Space is limited, so I only write so much. If you feel useful, you can continue to come to me and provide you with fitness guidance. Thank you.

What to eat for fitness and muscle building?

1 Protein powder and creatine are the only complement to the rapid muscle latitude, and the consequence is to increase the burden on the heart, which means that bodybuilders generally have a heavy burden on the heart due to occupational diseases.

The principle of muscle growth is that the repair after tearing refers to the online game patch. The consequence is that the capacity is getting bigger and bigger, which is also the pursuit of most fitness enthusiasts. However, most of the raw materials for muscle repair come from protein, which is the reason why protein powder is good. In fact, the best tonic is egg white, but the cost of egg yolk discarded because of egg yolk has greatly exceeded the price of protein powder, so many people suggest using protein powder.

The recipe given by the landlord seems to be a diet, which seems to be not quite right ... The result is that your diet will make your muscles be consumed by your exercise, which means that it has no effect on muscle growth at best.

4 fitness generally advocates fasting fitness, which is also the reason why it is generally recommended to exercise in the morning and at night. Personally, if the landlord is a sedentary occupation, it is appropriate to exercise after getting up in the morning, and eat and go to work after 30 minutes of exercise, but it is better to go to bed after 2 hours of exercise after dinner 1 hour.

If the landlord is thin, please eat a lot of egg whites, beef, fish and chicken. Otherwise, please increase the running time and lose weight first. Please completely abandon all kinds of snacks. Please go to bed early and get up early.

Finally, the landlord thinks it is not easy to exercise every day, so muscle growth and body shape change will also tell you that it is not easy, please think twice.

Finally, it is emphasized that if the landlord thinks this is a task and doesn't like pain and fatigue, please stop your exercise, which will increase your heart load and your muscles will stand you up. There is a saying that you will be grateful to yourself now. Can you work hard?

What to eat after fitness at night?

Your height and weight are very standard. Bodybuilding is the most suitable. It is suggested to stay healthy for an hour after meals, and supplement physical strength and proteins, such as bananas, milk and egg whites, appropriately after fitness.

Jogging in the morning should not exceed 20 minutes. It can increase resistance and improve cardiopulmonary function. Jogging doesn't need to be done every day, which will affect muscle growth.

In addition, you should have a fitness plan that suits you. Get twice the result with half the effort.

What is the best thing to eat after fitness?

A few years ago, my fitness goal was to lose weight and gain muscle at the same time, but the effect was never obvious. Later, I asked many personal trainers for help and consulted many bodybuilding hobbies, and came to an almost consistent conclusion: it is best not to lose weight and gain muscle at the same time. I suggest that if you feel fat, you can do aerobic exercise regularly to lose weight first, and it will have obvious effects if you persist for several months. During this period, when I come home from the gym at night, I have to control my diet and eat something high in fiber and low in fat. I remember that I often ate whole wheat bread with a little fruit at that stage, such as apples (it is more recommended to mix pitaya, especially honey and refrigerate it in the refrigerator for a few hours, which is high in fiber and zero in fat and helps to lose weight). Aerobic exercise and reasonable diet for a period of time will obviously improve your body shape. At this time, your heart and lung function and overall physical condition have been significantly improved, so you can prepare to enter the muscle building stage. During the muscle building stage, you can cancel or maintain a little aerobic exercise, and focus on the free strength zone. At this stage, you will be very hungry when you come home from practice, but you should eat scientifically. At that time, I usually drink a cup of protein powder and one or two bananas immediately after returning home, and I can also eat some white meat, such as fish and chicken. At this time, I don't have to worry about gaining weight. Because if you want to gain muscle, you must eat well, and it is very beneficial to recommend eating some nuts and almonds. These are the theoretical knowledge I collected from many authorities and I have come to the conclusion through my own experiments. I hope it will be helpful to you. In addition, fitness is a long-term process, so don't expect to achieve great results in a short time. In fact, losing weight and gaining muscle are contradictory, so it is not recommended to do it at the same time, and you must stick to it. Finally, I wish you the perfect figure of your dreams as soon as possible.

What is better to eat after fitness?

According to the questions of netizens, the body needs nutrition extremely within 1 hour after exercise, so people call this period "golden time" for supplementing nutrition. That is to say, eating properly at this time will be very beneficial to physical recovery and muscle growth.

First of all, the first substance the body needs is amino acids. The body uses amino acids to develop muscles, produce hormones, and form neurotransmitters and bones. Fitness exercises consume some important amino acids, and the way to supplement these ingredients is to use protein. You can eat the following foods: chicken, fish, whey protein powder or soybean protein powder.

Secondly, the second food that the body needs is carbohydrate. Fitness exercise provides energy ahead of the glycogen stored in the body. Glycogen is a storage form of sugar, which exists in the liver and muscles. Our body can store 1800 kcal of sugar in the form of glycogen. This amount is enough to meet the fitness activities less than the marathon exercise intensity. If the glycogen storage in the body is sufficient, it can significantly improve the exercise performance, so as long as you don't limit the intake of carbohydrates,

What should I eat to supplement protein after muscle building?

After the fitness exercise, you need to quickly supplement protein's

1, you can drink protein powder within three to five minutes after training, whey protein powder.

2, you can also drink milk and soy milk, and 3, drink fruit juice. Then, after half an hour of training, you can eat egg whites and bread slices.

4, after an hour, you can eat some lean meat.

However, it should be noted that when protein is supplemented, sugar is also needed. Because it helps to synthesize muscles and save protein's.

What to eat for fitness? I want to gain muscle. What to eat every day is good, which is helpful to gain muscle.

... Remember my words, if you really want to train the muscles with lines, you should not only exercise, but also lose fat. If you have too much fat on your stomach, you can train your abdominal muscles, but you can't see them when you stand, but you can feel them, because there is a layer of fat on your stomach. Pay attention to your diet. Don't eat it at all because it contains too much fat. Eat more foods that contain too much protein, such as fish. Don't use any muscle gain powder, buy your own protein powder. It's not expensive either. Make a cup after exercise. Be sure to remember to drink it after exercise. Otherwise, there is no muscle at all. On the whole. Exercise, diet and reduce fat. The body lines are fascinated by thousands of girls. This is also an important process, so be patient.

How long is the best time to eat after fitness? It's good for muscle gain.

It is better to eat high-protein food within 30 minutes after fitness, which is easy to absorb.

How to eat, what to eat and when to eat before and after fitness. Be more specific!

For people who gain muscle, it is best to have carbohydrates and protein in every meal (including extra meals). You should have protein for breakfast and extra meals. Muscle-building powder can be added to both meals. These two times are also more suitable for taking muscle-increasing powder. In addition, you should also add meals after training, or you can drink muscle-building powder or take creatine. That is, you need two or three spoonfuls of muscle powder a day.

The following is my suggestion: (You can decide according to your own situation)

Get up at 8 o'clock to eat a cup of oatmeal and a little pasta, 4 egg whites or a spoonful of muscle-building powder;

1 1 Point for lunch

/kloc-eat staple foods such as steamed bread, noodles and rice at 0: 00/5, and add a spoonful of muscle powder.

17 o'clock exercise (1 half hour)

Immediately after training, add a meal, add a spoonful of muscle powder or eat some creatine. If you are a beginner, it is recommended to take the best creatine containing sugar. If you have a certain foundation, just take creatine.

Have dinner at 20 o'clock.

The following is a detailed introduction.

◆ Dietary nutrition supplement for beginners

Meal arrangement: It is more suitable for beginners to adopt the "eclipse five meals method". That is, eat five times a day, and the sum of the five meals reaches the sum of the calories that should be ingested every day. The proportion of five meals is 20% for breakfast, 10% for morning meals, 30% for lunch, 10% for afternoon meals and 30% for dinner.

Diet composition: The formula of daily diet for bodybuilders is: moderate protein, low fat content and high carbohydrate content. The ratio of protein, carbohydrate and fat should be about 25 to 55 to 20.

Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are very high, which is the first choice for beginners. Protein is the most important source of nutrition for muscle growth, and bodybuilders should mainly eat non-fat or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak. Fatty acids that are needed to maintain the normal growth of the human body but cannot be synthesized in the body are called essential fatty acids, which are mostly found in olive oil, corn oil and soybean oil. Moderate intake can not only meet the needs of the body, but also will not increase the incidence of cardiovascular diseases.

Eat more alkaline foods: Normal people's body fluids are weakly alkaline. After body-building exercise, sugar, fat and protein in the body are decomposed in large quantities, resulting in acid substances such as lactic acid and phosphoric acid, which make people feel sore muscles and joints and mental fatigue. At this time, we should eat alkaline foods such as vegetables, sweet potatoes, oranges and apples to keep the basic balance of pH in the body, so as to eliminate fatigue caused by exercise as soon as possible.

Alkaline foods such as vegetables and fruits can also be supplemented with a variety of essential vitamins to supplement the loss of metabolism and sweating and meet the needs of bodybuilding training.

◆ Nutritional supplements for beginners

Nutritional supplements can quickly, conveniently and efficiently provide various nutrients for the body and promote muscle growth and recovery. However, for bodybuilding beginners, it is not recommended to use more nutritional supplements in the early stage. Here, only three basic types are introduced.

Energy supplement: This kind of nutritional supplement is represented by various sports drinks, the main component of which is carbohydrates, which can quickly supplement energy after use. Supplementing enough sugar can prevent and reduce the decomposition of muscle protein during training, and the exercise ability and muscle's ability to do work will be greatly improved.

Protein supplement: Whey protein has the fastest absorption rate and the highest absorption rate. It is the best protein supplement after training and can quickly fill muscle cells. Soybean protein is the only complete protein in plant protein. Although its absorption and utilization rate is lower than whey protein, it is very beneficial to female bodybuilders.

Creatine: Creatine can increase bodybuilder's lean body weight, explosive force and endurance of muscles, and at the same time, creatine brings water into muscles, which increases the volume of muscle cells and helps muscle cells absorb amino acids. When creatine and sugar are used at the same time, the increase of lean body weight and strength is more obvious. Therefore, for beginners, taking the best creatine containing sugar is more effective than taking creatine alone.