For fitness people, eating is as important as practicing, and even the eating part is more critical.

However, people with different body shapes have different degrees of diet and exercise, so we must first understand our body shape, make clear our fitness goals and know what effect we want to achieve. Do you want to lose fat and gain muscle or simply gain muscle?

So I'm going to prepare a recipe for fitness and muscle building. You can adjust according to your own fitness plan, hoping to help you get twice the result with half the effort on the road of muscle training!

A diet plan of reducing fat and increasing muscle suitable for beginners to get in touch with fitness for the first time;

Breakfast: usually 7-8 o'clock, adhere to the principle of eating less and eating more meals. The food will be light because of the need to reduce fat.

Staple food: an egg, milk, steamed bread and noodles will do.

Vitamins: a small amount of vegetables, an apple or banana.

10 extra meal (training): a piece of whole wheat bread, an egg, a banana or fruit, a steamed sweet potato or corn will do.

Lunch: The staple food is rice, noodles, jiaozi and rice.

Meat supplement protein: beef, fish, chicken breast, etc.

Vitamin supplements for fruits and vegetables: broccoli, kelp, mushrooms, tomatoes, etc. (Boiled, steamed is best)

Add a meal at 3 pm: it is roughly the same as lunch, and you can eat 80% of lunch. After all, we must lose weight.

Dinner: staple food: a bowl of rice or noodles is enough.

Meat: beef, chicken and fish can be used (preferably stewed or steamed)

Vitamins: Vegetables, apples and kiwifruit can be used in moderation.

Of course, these foods must be eaten after intensive training. If the training intensity is not strong enough, it may be counterproductive not to consume these energies. So you should determine your food intake according to your training intensity, so as to make your training more effective.

There is a difference between gaining muscle and losing fat and gaining muscle, but it needs more energy. In addition to getting it from food, you can also eat protein powder to achieve the effect of muscle gain.