1. The first breakfast: between 7:00 and 8:00.
Two eggs, one cup of skim milk, 250 ml or one cup of whey protein, 5 grams of peanut butter, two slices of authentic whole wheat bread.
Tips for losing fat and building muscle: The earlier you eat, the sooner you can mobilize your body's normal functions to consume more calories.
2. The second extra meal: between 9:00 and 10:00.
A piece of fruit (do not choose high-glycemic fruits such as durian, watermelon, longan, etc.) or an underripe banana.
Tips for losing fat and building muscle: The purpose of supplementing a meal at this time is to relieve hunger before noon and facilitate lunch control.
3. The third lunch: around 12:00.
100 grams of vegetables, 100 grams of fish, shrimp or chicken, 100 grams of staple food (mainly rice or whole grain rice), 5 grams of olive oil.
Tips for losing fat and building muscle: During the period of losing fat and building muscle, you’d better make lunch by yourself, so that you can better control your fat intake. You also need to consume a small amount of fat during the muscle-building period. Do not consume fat two hours before and after training. The meat mainly chooses fish, shrimp, lean pork, beef tendon, etc. with low fat content. Boil the vegetables, add a little olive oil and a small amount of salt or lemon juice and serve cold.
4. The fourth extra meal: around 3:00.
A fruit (do not choose high-glycemic fruits such as durian, watermelon, longan, etc.) or a tomato.
Tips for losing fat and building muscle: The purpose of supplementary meals is to relieve the hunger caused by eating less at noon. Improve the lowered glycemic index and keep blood sugar fluctuations relatively stable.
5. The fifth meal is dinner before exercise: around 6:00.
Sandwich: two slices of ham + three slices of vegetables + two slices of authentic whole wheat bread + two slices of tomatoes.
Tips for losing fat and building muscle: Make these foods into a ham sandwich. If you make it at home in advance, it only takes a few minutes to finish it, and it won't delay work.
6. The sixth meal: one hour after exercise.
100g of vegetables, 100g of fish, shrimp or chicken, 5g of olive oil, 50g of rice or whole grains.