Hello, my friend. For fitness, it is best to eat 6-7 meals a day, with an interval of about 3 hours between meals. Don't eat too much at a time, just eat less and eat more.

The first meal is at 7: 00 in the morning, with 6 egg whites, 2-3 egg yolks, oatmeal, fruit and two pieces of whole wheat bread.

The next morning 10:00 protein drinks and carbohydrate drinks, bread and fruit.

The third meal is 65438+ 0 pm. Chicken breast 0.5 kg, rice and vegetables.

Before the fourth training class, protein and carbohydrate drinks at 3:30 pm.

The fifth meal is supplemented with whey protein immediately after training at 6:00 and 7:00 pm.

And simple carbohydrates.

About an hour later, beef, 0.5 pound steak, baked potatoes and vegetables.

The sixth night is 10:00 oatmeal and 4 egg whites.

This plan will help you gain muscle and lose fat. If you don't get enough protein before, you will gain more muscle after adjustment. Muscle metabolism is very active. With the increase of muscle, you will consume more calories than before, which is beneficial to lose fat.