Number of meals Meal time Meal content
First meal 7:00 am 1 cup of milk, 2-3 eggs, a piece of bread, a kind of fruit
Second meal: 9:30 am 2 eggs (take with boiled water or milk), a kind of fruit
Third meal 12:00 noon Rice or pasta, vegetables, an animal protein (quantity to be determined)
The fourth meal: 2:00 pm A piece of bread, potatoes and fruit
The fifth meal: 6:00 p.m. Rice, potatoes or pasta, meat or eggs or fish, vegetables (quantity is customized)
The sixth meal: 8:00 pm A glass of milk or 1-2 eggs, a glass of orange water
(2:00-6:00 pm is the best time)
Everyone’s training level and absorption capacity are different, so the muscle growth rate is also different. Therefore, it is best to formulate your own diet plan according to the specific situation and economic conditions. It should be pointed out that the intensity and density of training should also change with changes in nutrition to maintain a balance of "in" and "out".
In order to make full use of nutrients, you should try to eat raw or semi-raw foods, such as vegetables, eggs, milk, etc. Do not fry or steam food for a long time. Try not to peel some skinned foods, but hygiene must be ensured.
In short, in order to improve the training level of amateur bodybuilders as soon as possible, in addition to scientific training, they should also follow scientific dietary methods. Find a more economical and reasonable way to absorb nutrients and minimize the contradiction between economy, nutrition and training.
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