In the process of building muscle and losing fat during fitness, you must also use a reasonable diet. A reasonable diet is beneficial to building muscle and losing fat, because a reasonable diet makes it easier to achieve the goal of building muscle and losing fat. I believe someone still knows the fat loss recipe. So, what is the fitness recipe to gain muscle and lose fat? If you don’t know, come take a look. Let’s find out together below!
1. The first breakfast: between 7:00 and 8:00.
Two eggs, one cup of skim milk, 250 ml or one cup of whey protein, 5 grams of peanut butter, two slices of authentic whole wheat bread.
Tips for losing fat and building muscle: The earlier you eat, the sooner you can mobilize your body's normal functions to consume more calories.
2. Second meal: between 9:00 and 10:00.
A piece of fruit (do not choose high-glycemic fruits such as durian, watermelon, longan, etc.) or an underripe banana.
Tips for losing fat and building muscle: The purpose of supplementing a meal at this time is to relieve hunger before noon and facilitate lunch control.
3. The third lunch: around 12:00.
100 grams of vegetables, 100 grams of fish, shrimp or chicken, 100 grams of staple food (mainly rice or whole grain rice), 5 grams of olive oil.
Tips for losing fat and building muscle: During the period of losing fat and building muscle, you'd better make lunch by yourself, so that you can better control your fat intake. You also need to consume a small amount of fat during the muscle-building period. Do not consume fat two hours before and after training. The meat mainly chooses fish, shrimp, lean pork, beef tendon, etc. with low fat content. Boil the vegetables, add a little olive oil and a small amount of salt or lemon juice and serve cold.
4. The fourth extra meal: around 3:00.
A piece of fruit (do not choose high-glycemic fruits such as durian, watermelon, longan, etc.) or a tomato.
Tips for losing fat and building muscle: Supplementing meals is for reliefThe feeling of hunger caused by eating less at noon. Improve the lowered glycemic index and keep blood sugar fluctuations relatively stable.
5. The fifth meal is dinner before exercise: around 6:00.
Sandwich: two slices of ham + three slices of vegetables + two slices of authentic whole wheat bread + two slices of tomatoes.
Tips for losing fat and building muscle: Make these foods into a ham sandwich. If you make it at home in advance, it only takes a few minutes to finish it, and it won't delay work.
6. Meal 6: One hour after exercise.
100 grams of vegetables, 100 grams of fish, shrimp or chicken, 5 grams of olive oil, 50 grams of rice or whole grains.
Tips for losing fat and building muscle: The method is the same as at noon, except that the staple food before going to bed will be reduced. Of course, you can also choose an appropriate amount of oats or yams as a source of carbohydrate supplement.
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