Dumbbells should be there, right? If not, buy an adjustable dumbbell.
Heizai 958 1 original, please explain the copy?
Let's talk about diet:
In diet, low carbohydrate, low calorie, low fat, high protein, high vitamins, easy absorption and multiple meals a day are the principles that must be followed. Because of time, it seems difficult for students and office workers to eat more meals a day, but it can be achieved by other methods, so don't worry.
This cookbook is customized according to the time of students and office workers. What they can do should be no problem for ordinary people, so don't worry about the scope of application of this cookbook. Moreover, this recipe is completely based on the characteristics of China, and each meal has the main recommended collocation and several alternatives, so the trainer does not have to worry about finding suitable food to supplement it.
Breakfast: the best choice: 50 g cereal +4 boiled eggs (only two whole eggs, the other two only egg whites)+a cucumber.
Alternative choice: a bowl of bean curd +2 tea eggs (whole eggs) +65438 pancake fruit +0 (no fried dough sticks)+a cucumber.
A bowl of beef Lamian Noodles +2 tea eggs (whole eggs)+a cup of soybean milk+a cucumber.
A bowl of hot soup +3 tea eggs (two whole eggs, one only eats egg white)+a cucumber.
Shrimp dumplings or steamed buns (no pork stuffing)+a cucumber.
Regan Noodles or a bowl of hot and sour powder +4 tea eggs (two whole eggs, the other two only eat egg white)+a cucumber.
Lunch: the best choice: a small bowl of rice+boiled chicken (without chicken skin)+stir-fried cabbage+a carrot+a cup of tea.
Substitution: a small bowl of rice+stewed beef with carrot+stir-fried cabbage+a cup of tea.
A bowl of beef Lamian Noodles+stir-fried yuba+stir-fried yam+a cup of tea.
A small bowl of rice+potato roast beef+braised eggplant+a cup of tea.
A small bowl of rice+patriotic tomato scrambled eggs+fried potato shreds+a cup of tea.
A bowl of beef Lamian Noodles+patriotic tomato scrambled eggs+stir-fried cabbage+a cup of tea.
Dinner: Best choice: a small bowl of rice +3 eggs (all only eat egg white)+kung pao chicken.
Substitution: a small bowl of rice+kung pao chicken+stir-fried cabbage.
A small bowl of rice+scrambled eggs with patriotic tomatoes+kung pao chicken.
A small bowl of rice+beef tenderloin with pepper+scrambled eggs with patriotic vegetables and tomatoes.
A small bowl of rice+beef stew with carrot+fruit salad.
Note: don't eat noodles for dinner, so as not to be difficult to digest; Don't eat rice noodles for lunch and breakfast, which is not easy to digest; Pay attention to the time of eating. Try not to have dinner later than 19, lunch later than 13 and breakfast later than 8.
Extra food: the best choice: a certain amount of honey (eaten directly without flushing)+two kiwis+an egg (only egg white)
Alternative: a corn+an egg+a banana.
A banana+an apple+an egg.
Note: Add meals twice a day, once about 10 am. Students can choose after the second recess. Once around 3-4 pm, students can choose before the last class in the afternoon.
Source: muscle net
Please note that Tuesdays, Fridays and Sundays are closed.
Muscles need rest. You can take a walk, play a dozen basketball or run on Tuesday, Friday and Sunday.
There are still questions, welcome questions, thank you! !
/v_show/id_XMjExOTQwMjYw.html