Breakfast at 7: 30, 1 cup of cereal, 2 slices of whole wheat bread, 2 eggs, 1 cup of vitamins, and later 1 cup of juice.

Apple 1

12: 00 lunch

Vegetables 200-250g (less oil), white meat 100- 150g, staple food 150g (coarse grains recommended).

15: 00 plus 1 serving of fruit or 1 cup of yogurt. Staple food 100- 150g (nutritional supplements can be added with meals).

17: 00 dinner 200-750g vegetables (you can eat some raw vegetables, but you must wash them, the meat is 100g).

19: 00 Half an hour after training, add 60 grams of carbohydrates, 3 egg whites or 30 grams of protein powder.

22: 30 1 serving of fruit or 1 cup of milk (low fat).

Vegetables: cucumber, tomato, celery, leek, cabbage, green vegetables and lettuce.

Fruit: apples, oranges and peaches.

Muscle-building foods: coarse grains, beans, eggs (yolk removed), boiled potatoes, white meat and seafood.

Eat less: melon seeds, peanuts, ice cream and other snacks, Chinese cooking.

Eat red meat such as beef, mutton and pork in moderation. You can eat more fish, chicken (peeled) and seafood.

Drink less carbonated drinks, orange juice (impure) and other drinks.

It is recommended to supplement 1 multivitamin every day with 8-9 glasses of water every day.

In addition, ensuring the intensity of exercise and regular and continuous exercise are the key to the success of muscle augmentation.

This is a simple one-day muscle gain recipe. You can have a look. In fact, it is better to combine protein powder in the middle, because protein powder is more conducive to human absorption, with less intermediate transformation process and better absorption.