This diet plan is suitable for people who want to lose fat and gain muscle.

During the period of fat loss, controlling caloric intake is key. It is not recommended to use muscle-building powder during this period. During the period of fat loss, strict diet control is required. Many people fail because they cannot stick to the diet to the end. Therefore, at this stage, it is not just about a scientific diet, but also a strong will. Only in this way can the smooth progress of fat loss be ensured.

After getting up

A glass of water (300 ml) to quickly start the body’s metabolism

Breakfast

4 eggs (2 egg whites)

2 slices of whole wheat bread or 50 grams of cereal

5 grams of peanut butter

Chinese food

Staple food 100 grams

200 grams of vegetables

150 grams of meat. Potatoes, sweet potatoes, and rice are the first choices for staple food. Boil the meat after the vegetables and add less salt. Eat a serving of fruit 1 hour after a meal

1 hour before training

100 grams of sweet potato

Protein 20 grams

After training

One serving of whey protein + 2 bananas

Dinner

50 grams of staple food

200 grams of vegetables

150 grams of meat. Potatoes, sweet potatoes, and rice are the first choices for staple food. Boil the meat after vegetables and add less salt

Before going to bed

2 egg whites (or use slow-release protein). Do not add any carbohydrates 3 hours before going to bed

　(Please measure protein and carbohydrate based on your own body weight)