Eat seven meals a day

In addition to scientific training, dietary coordination is also very important, otherwise it will still be difficult to achieve results. Beginner and intermediate bodybuilding enthusiasts please download the Muscle and Bodybuilding Encyclopedia 3.0 provided by muscle.com. In the daily food intake, protein should account for 25%-35%, carbohydrates should account for 55%-65%, and fat should not exceed 10%. "Some people think that eating more meat will make them stronger. In fact, not only can this goal not be achieved, but it will also damage the body and make it weaker."

If you want to gain weight, you still have to be particular about how you eat

MuscleNet has formulated a scientific weight gain recipe for everyone.

The first meal, 7:00 in the morning, 6 egg whites, 2-3 egg yolks, oatmeal, fruit, 2 slices of whole wheat bread;

Second meal, 10:00, protein powder (fitness protein powder, in addition to the well-known Amway protein powder, Coach Lala recommends that you try other fitness protein powders, such as Baolai, EAS, etc.) or hot energy drinks , such as soy milk, can supplement calories, as well as pasta and fruits;

The third meal, 1:00 noon, 170g chicken breast, rice, vegetables;

The fourth meal, around 3:30 pm before training (this is for people who start training at 3 or 4 pm, readers can arrange their own training time), drink protein powder or thermal energy drink; the fifth meal: training After 6:00-7:00 pm, protein powder, fruit, water, carbohydrates, amino acids;

The sixth meal, 170g beef, roasted potatoes, vegetables;

The seventh meal, 9:00-10:00 pm, oatmeal, an egg white.