Get up: two egg whites (no yolk, high yolk fat), 240ml skim milk, a cup of oats and a medium apple.

3 hours: 50g pure wheat bread and a small banana.

Lunch: a cup of white rice (how much is the next cup to Baidu Google, I say 1 cup in the United States), cucumber 60-90g 100- 150g chicken breast (chicken skin is not eaten) or sirloin beef.

After 3 hours: 50g of pure wheat bread, strawberry 100g or papaya 100g (pulp only).

Dinner: Like lunch, change the dishes by yourself, and then only eat chicken breast, peeled 100- 150g.

After 3 hours: 50g of pure wheat bread (you can choose not to eat it).

1:After 45-2 hours, have a cup of yogurt (preferably finished).

100 ml skim milk before going to bed (you don't have to drink it, but eating less and eating more meals will lead to insulin secretion and adrenaline increase in the middle of the night, so you can't sleep. I didn't sleep for the first three nights at first, but I got better later. I was just not used to it at first). I really couldn't sleep at first, so I got up and had a cup of oatmeal. After two days, you will get used to it.

There is a * * * here.

16- 17g fat

240-250g of carbohydrate

Protein 95-100g

1800- 1900 calories

It's standard, and then with exercise,

In sports, we should practice in the middle of 1: 30 hours after the main meal (brunch and dinner) and 45 minutes before the extra meal (bread).