Principles of diet plans and fitness plans.

1. Diet principles: low calories, low fat, no smoking, alcohol, spicy food, light diet, proper alkaline food, and drinking plenty of water.

2. Fitness principles: a combination of aerobic and anaerobic, 30 minutes for 30 minutes. Use low to medium intensity, frequency and time. Closely monitor your body changes during training. If you feel unwell, stop training immediately, rest, or seek medical attention.

Breakfast: Appropriate amount of whole wheat bread (can be replaced with rice or noodles according to taste), 2 egg whites, a few slices of lean red meat, 1 cup of milk, 1 apple

Lunchtime : A large piece of chicken breast or lean red meat, 1 plate of green vegetables, 2 taels of rice

Training meal (20 minutes after training): 1 banana, 1 cup of yogurt or soy milk, a few crackers (eat Supplements such as protein powder are also available during this time!)

Dinner: Appropriate amount of fish, shrimp, some soy products (such as tofu, etc. It can also be eaten at lunch), 1 whole wheat steamed bun , 1 plate of green vegetables

Before going to bed: a small cup of yogurt or soy milk, 1 small fruit (can be eaten 1 hour before going to bed)

Diet during the period of muscle gain and acceleration:

Breakfast: 1 bowl of red bean porridge, 1 steamed bun, and a few slices of beef jerky.

Lunch: 150 grams of rice, 30 grams of pork, 50 grams of tofu, and 150 grams of vegetables.

Snack at 16:00: 50g of dried fruits

After exercise: 1 spoon of muscle-building powder

Dinner: 150g of noodles, 150g of bean sprouts, 10g of vegetable oil , 50 grams of dried shrimps.

Supper: half a spoon of muscle-building powder, 50 grams of dried fruit, and 1 piece of bread.