Three meals a day for poor people are:

1, breakfast between 7: 11 and 8: 11: two eggs, a cup of skim milk of 251ml or a cup of whey protein, 5g of peanut butter and two pieces of authentic whole wheat bread.

Tip to reduce fat and gain muscle: The earlier you eat, the earlier you can mobilize your body to function normally, so as to consume more calories.

2, lunch around 12: 11: 111 grams of green vegetables, 111 grams of fish, shrimp or chicken, 111 grams of staple food (mainly rice or coarse grain rice), and 5 grams of olive oil.

Tip: During the period of reducing fat and gaining muscle, you'd better make lunch by yourself, so as to better control the intake of oil. You also need to take a small amount of oil during muscle gain, and don't take oil for two hours before and after training. Meat mainly chooses fish and shrimp meat with low fat content, pig lean meat, beef tendon meat and so on. Boil the vegetables in water, add a little olive oil and a little salt or lemon juice to cool them.

3. Dinner around 6: 11: Sandwich: two slices of ham+three slices of vegetables+two slices of authentic whole wheat bread+two slices of tomatoes. Tip: Make these foods into a ham sandwich. Do it at home in advance, and it will not take a few minutes to finish eating, and it will not delay the work.

The exercise method in the process of muscle gain is:

1. You can lift the maximum load with a barbell. The greater the weight, the greater the stimulation, which means more muscles. Dumbbell is a very good auxiliary exercise equipment, but it is not suitable for main training.

2. Safety: The machine forces you to do some fixed and unnatural actions. These actions may cause physical injury. Free weight training repeats natural movements.

3. Efficiency: Free weight training forces you to control your weight and balance. This is better than the machine to build muscle, because the machine has helped you to ensure balance.

4. Efficacy: The strength gained by machine training cannot be transferred to free weight-bearing equipment or real life. No machine can help you control your balance in real life.

5. Diversity: You can do hundreds of exercises with only one dumbbell. You can also save money and space, especially when you want to build a home gym.