after getting up in the morning, drink a cup of warm water of about 251ml.

breakfast at 7: 31 is 1 cups of cereal, 2 slices of whole wheat bread, 2 eggs, 1 vitamins, and 1 cups of juice later.

1 apples at 11: 11 12: 11 lunch 211-251g vegetables (less oil), 111-151g white meat, and 151g staple food (coarse grains recommended)

1 fruit or 1 cup yogurt at 15: 11. 111-151g of staple food (nutritional supplements can be added with dinner)

17: 11 dinner 211-751g of vegetables (you can eat some raw vegetables, but you must wash them, and the meat is 111g)

61g of carbohydrates, 3 egg whites or 31g of protein powder are added half an hour after training at 19: 11.

1 portion of fruit or 1 cup of milk (low fat) at 22: 31. Vegetables: cucumber, tomato, celery, leek, cabbage, green vegetables and lettuce. Fruits: apples, oranges and peaches. Muscle-building foods: coarse grains, beans, eggs (yolk removed), boiled potatoes, white meat, seafood.

Eat less: melon seeds, peanuts, ice cream and other snacks, Chinese cooking. Eat red meat such as beef, mutton and pork in moderation. You can eat more fish, chicken (peeled) and seafood.

drink less carbonated drinks, orange juice (impure) and other drinks. It is recommended to supplement 1 multivitamins a day with 8-9 glasses of water a day. In addition, ensuring the intensity of exercise, regular and continuous exercise is the key to successful muscle gain.