Get up at 6:00, take a shower at 6: 15, have breakfast at 6:50, go to work at 7- 17:00, exercise at 17:30, eat at 19:30, study at 20:30, and work at 22:00.

Make a careful plan, create a calorie gap, get enough protein, do strength training for about 45 minutes 3-5 times a week, run for 30-50 minutes 3-5 times a week, and ensure 7-8 hours of sleep.

Warm-up joint activities for 5 minutes, combined strength training for 80%, isolated movements for 20%, core training for 10 minutes, aerobic exercise for 10 minutes, and relaxing for 5 minutes.

Broccoli, lettuce, corn, cucumber, tomato, wax gourd, bitter gourd, Flammulina velutipes, bean sprouts.