The workforce fitness diet schedule
The workforce fitness diet schedule, fitness process not only need to be active sports, but also a reasonable diet, only active sports and a reasonable diet combined, to be able to achieve a very good fitness effect. In order to understand the next fitness diet plan table.
Day 1
Meal 1: 2 slices of bacon, 4 eggs, half a medium-sized tomato pepper, 1/4 medium-sized onion, 1 slice of parmesan cheese
Meal 2: half a medium-sized tomato, 2 tablespoons of pine nuts, 1/4 medium-sized onion, 1 tablespoon of olive oil
Meal 3: half a medium-sized tomato, 2 tablespoons of pine nuts, 1 tablespoon of olive oil
Meal 4: 2 tablespoons of pine nuts, 1 table spoon, 1 tablespoon of olive oil
Meal 3: 226g salmon, 8 asparagus shoots, 1 tablespoon olive oil, 1/3 cup raspberries, 170g skinless chicken breast, half a cucumber
Meal 4: 4 raspberries, half a cup of parmesan cheese, 3 tablespoons of light cream, 1 tablespoon of whey protein
Day Two
Meal 1: 4 eggs, 2 tablespoon salad dressing, 2 green onions, 1/4 cup parmesan cheese, 3 egg whites
Meal 2: 170 grams steak, 2 cups broccoli, 1 tablespoon olive oil, 1/4 red onion
Meal 3: (post-training) 2 scoops of recovery drink
Meal 4: 85 grams spinach, ? cup coconut milk, ? medium onion, 3 chicken thighs
Meal 5 Meal: 1 scoop whey protein, 1/4 cup chopped walnuts, 1/4 cup blueberries
Day 3
Meal 1: 4 eggs, 3 egg whites, 1 cup broccoli, 1 tablespoon olive oil, 1/4 cup cheese
Meal 2: ? cup peas, ? cup carrots, 3 chicken thighs, 2 tablespoons cheese, 1 tablespoon Canola oil
Meal 3: 1? scoops of whey protein, 2 tablespoons of TENAA peanut butter, 2 tablespoons of ground flaxseed
Meal 4: 198 grams of tuna, 2 cups of baby spinach, ? cup of sliced mushrooms, half of a medium-sized tomato, 1 tablespoon of olive oil, 1 tablespoon of unsalted butter
Day 4 < /p>
Meal 1: 2 slices of turkey bacon, 4 eggs, 226 grams of chocolate milk
Meal 2: 2 tablespoons of mayonnaise, 1 stalk of celery, 1/4 of a medium-sized onion, 1 can of canned tuna, 3 blades of lettuce
Meal 3: (post-training) 2 scoops of a recovery drink
Meal 4: 170 grams of steak, 8 small kale cabbages, 1 tablespoon of olive oil
Meal 5: 1 scoop of demi-whey protein, 1/4 cup chopped walnuts, 1/4 cup blueberries
Day 5
Meal 1: 1 cup of full-fat yogurt, 1 scoop of demi-whey protein, 2 tablespoons chopped walnuts, 1/4 cup raspberries
Meal 2: 2 cups of baby spinach, 2 strawberries, 3 tablespoon chopped onion, 1/2 cup sliced mushrooms, 198 grams skinless chicken breast, 1/3 tablespoon olive oil
Meal 3: 1/4 cup parmesan cheese, half a mandarin orange, 2 tablespoons chopped walnuts, 1 scoop of semi-whey protein
Meal 4: 200 grams steak, half a medium-sized onion, 1 pimiento pepper, 1 tablespoon rapeseed oil
Day 6
Meal 1: 4 eggs, 3 egg whites, 1 cup sliced mushrooms, ? medium onion, 1 slice of cheese
Meal 2: 2 cups of lettuce, half an avocado, 2 tablespoons of salsa, 2 green onions, 200 grams of skinless chicken breasts, 1 tablespoon of olive oil
Meal 3: (post-training) 2 scoops of recovery drink
Meal 4: 200 grams of lean beef, half a medium-sized tomato, half an onion, 1/4 cup of cheese, half a cucumber, 2 tablespoons of olive oil
Meal 5: 1 scoop of semi-whey protein, 1/4 cup of chopped walnuts, 1/4 cup of blueberries
Day 7
Meal 1: 226 grams of chocolate milk Meal 2: 200g beef tenderloin, ? cup pineapple chunks, 2 cups baby spinach, 1/3 tablespoon olive oil
Meal 3: 1 cup broccoli, 200g skinless chicken breast, 1 cup cauliflower, 1/3 tablespoon unsalted butter, 2 tablespoons sliced almonds
Commuter Fitness Diet Schedule 2 1 tablespoon of vinegar, 1 tablespoon of sugar, 1 tablespoon of cooking wine. Directions: Cook the chicken breast in boiling water and tear it into thin strips. Mix vinegar, sugar and wine in the ratio of 1:1:1 and bring to a boil. Add the appropriate amount of 2 to the rice and mix well. Add 1 and mix well. After the rice is formed into a small rice ball, wrap it with seaweed and you're done. 2, working people's fitness weight loss recipes of rice cake omelet rice cake Ingredients: 2 eggs, 1 tablespoon of olive oil, 20 pieces of rice cake, half a tomato, a little ketchup. 1 tbsp cooking wine, 2 tsp soy sauce, 2 tsp sugar. Directions: Fry the soaked rice cakes in a dry pan. When the rice cakes are browned, add the sauce to the eggs and mix well, then pour into the pan. After frying, serve on a plate, top with diced tomatoes and a drizzle of tomato sauce. 3, working people's 'fitness diet recipes of vegetable rice Ingredients: 30 grams of rice, 3 tablespoons of cooking wine, 1 tablespoon of soy sauce, 2 cups of water, 10 grams of water celery, 10 grams of leeks, 10 grams of mushrooms, scallops 2. Directions: Put the cleaned rice into the rice cooker, then pour in the cooking wine and soy sauce, cover the cooker and start cooking. Cut the watercress, leeks and mushrooms into equal sizes. Blanch the scallops in boiling water for a few minutes. Add 2 and the blanched scallops to the cooked rice and stir well to make a delicious vegetable rice. 4, working people's fitness weight loss recipes of oyster sauce broccoli, apricot mushrooms fungus Ingredients: broccoli, apricot mushrooms, fungus, oyster sauce, soy sauce, salt, cornstarch. Directions: Mix oyster sauce, soy sauce, a little water and salt together. Use boiling water with a little salt and oil, boil and blanch the broccoli. Fungus and mushrooms are also the same separately blanched. The oyster sauce and the ingredients together in the pan, stir-fry for 2 minutes. 5, working people's fitness weight loss recipes of wolfberry fungus papaya soup Ingredients: fungus, wolfberry, rock sugar, papaya, honey. Methods: the fungus soak in hot water, soak for 2 hours, cut off the tip after, rinse, add water into the pressure cooker, and put a little rock sugar. Pressure cooker work, clean berries, with hot water slightly soaked, drained. When the pressure cooker is finished, pour in the berries and wait to cool. Then fill the bowl, put on the papaya and honey can be. What are the ways of fitness workouts for commuters If you belong to the health problems, even if you throw money to buy the most expensive cosmetics, skincare, clothing are difficult to cover up. For this reason, you may wish to squeeze out some time in your daily life, and try the following "fitness tips". As an office fitness lady, fast-paced work may make you have no time to take care of the body has begun to deform, with the help of clothing cover, you can often hide their shortcomings from the sea. However, if you are a health problem, even if you throw money to buy the most expensive cosmetics, skin care products, clothing are difficult to hide. For this reason, you may wish to squeeze out a little time in your daily life, try the following "fitness recipe": Running in place: indoors or aisle to pick a piece of about a square meter or so of the open space, and insist on running in place for 15 minutes a day. On the stairs: three to four times a week up and down the stairs, each time for 15 minutes, not only can consume calories, but also can be strong calves, thighs and femoral muscles. Walking: about 45 minutes after meals, walking at a speed of 4.8 kilometers per hour, the calorie consumption is very fast, if you walk again 2-3 hours after meals, the effect is better. Yoga: 3 to 4 times a week, not only can strengthen the muscles, increase the toughness and flexibility, but also to maintain a slim body. Dancing: Dancing 3 to 4 times a week is one of the ways to lose weight. Rope skipping: As long as there is enough space, rope skipping can be done anywhere, anytime, and can be integrated into the game of weight loss. Morning Exercise: After getting up in the morning, do about 20 minutes of unarmed exercise, not only can be invigorated to meet the challenges of the day, but also to maintain a youthful body. Drinking water: Of the many ways to lose weight, drinking water correctly is the easiest and least burdensome. Every day after waking up, breakfast, morning, before lunch, after lunch, before dinner, after dinner drink at least 2 liters of boiled water and mineral water, slimming effect is obvious. In addition, what are the white-collar fitness methods in the office? Details can be read: white-collar fitness methods in the office what?