Two eggs, a cup of skim milk 250 ml or a cup of whey protein, 5g of peanut butter and two pieces of authentic whole wheat bread.

Tip: The sooner you eat, the sooner you can mobilize your body to function normally, so you can consume more calories.

2. The second meal: between 9:00- 10:00.

A fruit (don't choose high-sugar fruits such as durian, watermelon and longan) or an unripe banana.

Tip: The purpose of adding meals at this time is to relieve hunger before noon and to control lunch.

3. The third lunch: 12: 00 or so.

Green vegetables 100g fish, shrimp or chicken 100g staple food 100g olive oil (mainly rice or coarse grains) 5g.

Tips for reducing fat and increasing muscle: during the period of reducing fat and increasing muscle, it is best to make your own lunch, which can better control the intake of oil. You also need a small amount of oil when you gain muscle. Don't oil for two hours before and after training. Meat mainly chooses fish and shrimp meat, lean pork and beef tendon meat with low fat content. Boil vegetables in water, add a little olive oil and a little salt or lemon juice to cool.

4. The fourth meal: around 3 o'clock.

A fruit (don't choose high-sugar fruits such as durian, watermelon and longan) or a tomato.

Tips for reducing fat and increasing muscle: The purpose of adding meals is to alleviate the hunger caused by eating less at noon. Improve the decreased glycemic index and keep the blood sugar fluctuation relatively stable.

5. Dinner before the fifth exercise: around 6 o'clock.

Sandwich: two slices of ham+three slices of vegetables+two slices of authentic whole wheat bread+two slices of tomatoes.

Tip: Make these foods into ham sandwiches. Do it at home in advance, you can finish it in a few minutes, and you won't delay your work.

6. sixth meal: one hour after exercise.

Vegetables, fish, shrimp or chicken 100g, olive oil 5g, rice or coarse grains 50g.