The above picture source: Muscle Forum bbs.jirou.com

This fitness and muscle-building diet plan is suitable for thin people (for other people’s plans, please refer to other articles on muscle.com)

During the muscle-building period, you must first ensure the ratio of protein and carbohydrates, and the total caloric intake should be slightly higher than the basal metabolism + training expenditure. During this period, we recommend that a mixture of protein powder and muscle-building powder will be more effective and avoid excessive fat formation.

After getting up

One spoonful of whey protein (about 22 grams of protein) + honey

You can also directly add a glass of milk

Breakfast

5 eggs (3 egg whites)

3 slices of whole wheat bread or 80 grams of cereal

5 grams of peanut butter. You can eat after washing up

Chinese food

200 grams of staple food

No limit to vegetables (more than three types)

Meat 150~200 grams. The staple food should be rice and whole grains as much as possible. Vegetables and meat should be less oily and less salty.

1 hour after meal

Add a serving of fruit

1 hour before training

3 slices of whole wheat bread

1 scoop of whey protein Steamed potatoes and sweet potatoes are also good carbohydrates

After training

One serving of muscle gain powder

Dinner

　(1 hour after training) 100 grams of staple food

No limit to vegetables

Meat 150-200 grams. The staple food should be sweet potatoes and whole grains as much as possible. Green vegetables and meat should be less oily and salty

Before going to bed

A cup of milk (or a portion of casein) If you feel hungry, you can eat a small amount of cereal or whole wheat bread

　(Please measure protein and carbohydrate according to your own body weight)