Muscle Net Tips: This plan is suitable for beginners.
Breakfast: Appropriate amount of whole-wheat bread (you can replace it with rice or noodles according to taste, the key is to have enough. The same below), 2 egg whites, a few slices of lean red meat, 1 cup of milk, 1 apple
Lunch: A large piece of chicken breast or lean red meat, 1 plate of green vegetables, 2 taels of rice
Training meal (20 minutes after training): 1 banana, 1 cup of yogurt or soy milk, a few soda biscuits (it is also during this time to take supplements such as protein powder!)
Dinner: appropriate amount of fish, shrimp, some soy products (such as tofu, etc. can also be eaten at lunch), 1 whole wheat steamed bun, 1 plate of vegetables. Before going to bed: a small cup of yogurt or soy milk, 1 small fruit (can be eaten at lunch) Eat 1 hour before going to bed)
In terms of exercise, these are the most basic and most effective:
Shoulders: Dumbbell lateral raise 3*20, barbell press 3*10, bent over fly 3*10
Chest: Bench press 8*10 or push-ups 100 times
Back: Pull-ups (do as many as you can, if you can’t do it, do machine pull-downs 3*10), barbell rows 3*10, leg extensions 3*10
Arms: Barbell curl 5*10, behind the neck curl 5*10
Legs: Squat 5*10, calf raise 5*10
These few movements are enough. Practice one part every other day (or practice for two days and take one day off) to ensure the appropriate intensity. For more exercises, you can choose from here: http://www.jirou.com/baodian.html