Wang Hua’s diet plan, original address: http://blog.sina.com.cn/s/blog_62a5b4050100niqp.html
Get up at 8:00: two cups of vitargo + 50 grams of whey protein isolate + 5 grams of bcaa
8:45 nitrix 3 capsules
9:15 Breakfast: Whole wheat cereal (including fruit) + low-fat milk (about 200 grams of carbohydrates in total), six egg whites + four egg yolks, two large bananas. Supplements: 2 capsules of glucosamine, 2 capsules of calcium, 1 capsule of daily multi, 1000mg of vc ,ve400 units,flaxseed oil softgels1 capsule,caffeine1 capsule.Water 400ml.
10:30 (before training): Whey protein + Gatorade + creatine + glutamate + bcaa,
(During training) 600ml water + 20g whey + electrolytes (can be replaced with Gatorade),
(After training) crea vitargo+whey protein powder+creatine+glutamic acid+bcaa+vc.
12:30 Lunch: 200 grams of chicken breast + broccoli + multigrain rice + a glass of water.
3:00 nitrix 3 capsules
3:30 Repeat the contents of lunch (removing multi-grain rice).
5:00 Start repeating the diet before, during and after morning training.
7:00 Repeat lunch content.
9:30 Repeat the contents of lunch (removing multi-grain rice).
11:00 nitrix 3 capsules + zma 3 capsules.
12:00 One cup of sustained-release casein + bcaa + glutamic acid (prepare two copies),
I woke up in the middle of the night and drank another cup while going to the toilet (put it in the refrigerator for storage).
This is my most typical recipe in my off-season muscle-building diet plan. The ratio of carbohydrates to protein reaches: 500 grams and 300 grams. In addition, the fat intake cannot be less than 100 grams. In addition, I will explain: any All recipes must be used rationally under scientific nutritional guidance. Here I list a few of the most important biological indicators that can monitor the functional status of our bodies at any time.
1. Blood urea nitrogen (BUN) is generally recommended to be around 7-10mmol/L for men. If it exceeds this amount, the amount of protein should be appropriately reduced and the amount of carbohydrates should be increased.
2. Creatine kinase as an indicator of training intensity.
3. Muscle liver reflects kidney function and the metabolism level of protein in the body. The higher the value, the higher the protein intake, or the lower the quality of the protein. It is recommended to reduce the protein intake or improve the quality of the protein intake.
4. Hemoglobin is generally above 150g/L.
5. Serum testosterone generally does not exceed 1000ng/dl.