Muscle Net Tips: This diet plan is suitable for those who are lean and gain muscle.
The first meal is breakfast around 7:00-8:00
Carbohydrates: A steamed bun, bread, wreath or rice or noodles can be used (the amount is slightly larger)
Protein: one cup of protein powder, 2 egg whites
Vegetables and fruits: a banana or an apple
Lipid nuts: 2 walnuts
Nutritional supplements: One tablet of Sencun Tablets
Second meal: extra meal around 10 o'clock
Carbohydrates: A slice of bread or a steamed potato
Protein: one egg white, protein milk
Vegetables and fruits: a banana or kiwi
The third meal: around 12 o’clock, lunch
Carbohydrates: A large bowl of rice, noodles or dumplings, or rice noodles are all acceptable
Protein: Liver, beef, fish, chicken, tofu, and seafood are all acceptable (choose braised, stewed, or steamed)
Vegetables and fruits: Daylily, kelp, mushrooms, cauliflower, bean sprouts, bell pepper, spinach
Lipid nuts: a handful of cashews
The fourth meal is at 15:00. Extra meal
Carbohydrates: A slice of bread or a corn on the cob
Protein: one egg white, protein milk
Vegetables and fruits: a banana or orange
The fifth meal: 18:00 Dinner
Carbohydrates: A large bowl of rice or noodles is acceptable
Protein: beef, fish, chicken, tofu, seafoodAvailable (preferably stewed or steamed) vegetables and fruits: same as lunch
Lipid nuts: 2 walnuts
The sixth meal: extra meal at 21:00
Carbohydrates: A slice of bread or a steamed potato
Protein: one egg white, protein milk
Vegetables and fruits: a banana or kiwi
Equipment exercise fitness plan:
http://www.jirou.com/jihua/chu_zhongjijianshenjihua/Choose from here.