People who gain weight should eat small meals more frequently. The following is a fitness diet plan commonly used by the general population to gain weight and gain muscle. The specific plan should improve the actual results:

White matter accounts for 25 -35%, carbohydrates account for 55-65%, and fat does not exceed 10%.

1. The first meal is around 7:00-8:00.

Breakfast carbohydrates: a steamed bun, bread, a bowl of rice, or noodles are all acceptable).

Protein: 1 cup of pure whey protein powder, 2 egg whites.

Vegetables and fruits: a banana or an apple.

Lipid nuts: 3 nuts.

2. The second meal is around 10 o'clock

Add carbohydrates: a piece of bread or a steamed potato.

Protein: one egg white, one cup of egg white.

Vegetables and fruits: a banana or kiwi.

3. The third meal is around 12 o'clock

Lunch carbohydrates: a large bowl of rice, noodles or dumplings, or rice noodles.

Protein: liver, beef, fish, chicken, tofu, and seafood are all acceptable.

Vegetables and fruits: Daylily, kelp, mushrooms, cauliflower, bean sprouts, bell peppers, spinach.

Lipid nuts: a handful of cashews.

4. Extra meal at 15:00 for the fourth meal

Carbohydrates: a piece of bread or a corn cob.

Protein: one egg white, 2-3 scoops of Saiba Muscle Gaining Powder 30 minutes before and after training.

Vegetables and fruits: a banana Note: There must be a gap of more than 30 minutes between eating and training to facilitate stomach absorption.

5. The fifth meal is dinner at 18:00

Carbohydrates: a large bowl of rice or noodles.

Protein: Beef, fish, chicken, tofu, and seafood are all acceptable.

Vegetables and fruits: Same as lunch.

Fat nuts: 2 walnuts?.

6. Extra meal at 21:00 for the sixth meal

Carbohydrates: a piece of bread or a steamed potato.

Protein: one egg white, one cup of pure whey protein powder.

Vegetables and fruits: a banana or kiwi.

7. Meal 7

It is recommended to drink a cup of pure whey protein powder or a cup of hot milk before going to bed.