1. Breakfast at 8:00, 250ml of skim milk, appropriate amount of fruits and vegetables, 2 slices of whole wheat bread, 2 egg whites 2. Snack at 10:00, one banana 3. Lunch at 12:00, 200g of staple food, 150g of meat,

150g of vegetables, appropriate amount of fruits 4. Taking protein powder (20g of animal protein powder, taken with room temperature milk or water) at 15:00 before training can appropriately increase the level of amino acids in the blood and prevent muscles from being decomposed during training.

5.16:00 Training 6. After training, take protein powder (20 grams of animal protein powder, taken with room temperature milk or water) at 17:30, which can be quickly supplemented into muscle tissue, repair muscle fibers damaged by training, and repair muscle tissue.

grow again later.