Monday: Make a stir-fry with leek as the main ingredient. For example, fried eggs with leeks, fried meat with leeks and so on. Or you can use leek as the main stuffing, including jiaozi and steamed stuffed buns.

Tuesday: Make a dish that suits your taste with green onions as the main ingredient.

Wednesday: Take tofu, frozen tofu and tofu skin as main ingredients, and choose 1 ~ 2? Tofu dish? , such as fried tofu, stewed tofu, bean sprouts stewed tofu, mustard stewed tofu, spicy tofu, spiced tofu, etc.

Thursday: It's best to have a plate of peanuts for dinner, fried or spiced, but with red skin. You can also put a plate of walnuts or use canned walnuts.

Friday: Use shrimp or laver as the main material to make fried prawns and green fried prawns. Porphyra can be made into laver soup. You can also eat some oysters on this day.

Saturday: mutton is the main material, which can be made into mutton soup, instant-boiled mutton, mutton balls, mutton wonton, fried mutton with shredded potatoes, crispy mutton and so on.

Sunday: mainly eel or catfish, braised or steamed. Catfish can also be made into catfish soup.

Men's Body-building and Fat-reducing Diet Plan —— Seven Diet Tips

1, breakfast

Complex carbohydrates burn slowly and can provide energy for a long time, which is a better choice. Protein is also necessary to maintain the continuous flow of amino acids in the blood, which helps to prevent muscle catabolism. This meal should provide about 50 grams of protein.

2. Snacks in the morning

About 3 hours after breakfast is the time to eat again. This is a smaller meal in a day, which only needs to provide energy for the body and maintain the continuous flow of amino acids in the blood for the rest of the morning. You can choose chicken breast or high protein powder, or you can eat some carbohydrates, such as fruit. Fruit is also a good source of fiber, which is usually lacking in the diet of most bodybuilders.

3. Lunch

Lunch focuses on protein and also includes complex carbohydrates and vegetables. Protein foods, such as beef, salmon, etc., are a good choice in the muscle building stage, because they can provide extra calories (fat) outside of protein. The fat contained in salmon and other fish is healthy fat. As for carbohydrates, you can choose any complex carbohydrates you want, such as potatoes, rice and pasta.

4. Before training

The main purpose is to ensure the continuous flow of amino acids in the blood. It should be taken at least one hour before training. In the muscle building stage, you can choose a high-protein drink with some carbohydrates.

5. After training

Drink within 30 minutes after training. Whether you want to gain muscle mass or lose body fat, you should take in simple carbohydrates to replenish glycogen reserves consumed in training. The most ideal way is to consume protein and carbohydrates in the ratio of 1: 2. Protein's intake of 25-30g is ideal, because you should not only ensure enough amino acids to rebuild muscles, but also slow down the absorption of simple carbohydrates because of excessive intake of protein.

6. main meal

Take it about an hour after the snack, which consists of solid food, including a complex carbohydrate (such as rice and potatoes) and high-quality protein (such as steak), and eat a lot of vegetables.

7.midnight snack

The most important part is protein, which ensures that amino acids are provided to the body during sleep. If you want to eat, you can also eat a small amount of carbohydrates. Of course, most bodybuilders always avoid carbohydrates completely at night, because they are easier to turn into fat during rest.

Weekly table of men's diet for weight loss and fitness

Monday: Breakfast: 1 boiled egg, 1 cup of sugar-free soybean milk. Lunch: winter melon soup is the main dish, rice 1 small bowl (1 two), cucumber cold dish 1 dish. Dinner: apples.

Tuesday: Breakfast: 1 tea eggs, 1 bowl of rice porridge. Lunch: fried leek is the main dish (you can put some eggs or lean meat), with rice 1 small bowl (1 two). Dinner: bananas.

Wednesday: Breakfast: 1 bowl of cereal. Lunch: kelp is the main dish (both fried and mixed), and half a steamed bread. Dinner: cucumber.

Thursday: breakfast: tea eggs. Lunch: white radish is the main dish, 1 bowl of rice porridge. Dinner: pineapple.

Friday: Breakfast: 1 bowl of rice porridge. Lunch: mung bean sprouts are the main dish (both stir-fried and mixed), and rice 1 small bowl (1 two). Dinner: cucumber.

Saturday: breakfast: boiled eggs 1. Lunch: Auricularia auricula is the main dish (both fried and mixed), 1 bowl of porridge. Dinner: cucumber.