Men's muscle-building diet plan (reference): breakfast at 8:00, 250ml yogurt or milk, proper amount of vegetables and fruits, one cup of oatmeal or three whole wheat flour buns, four eggs (two whole eggs and two proteins) with meals 10:00, two pieces of bread, lunch 12:00 orange juice, staple food/kloc. Appropriate amount of fruit 14:30, two in protein, one banana, 200ml of training milk16: 00, dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit: high protein. Appropriate amount of vitamins and minerals, drink plenty of water. Put some bananas or bread and orange juice in the bag to replenish energy in time. Fitness food: coarse grain boiled potatoes, corn oatmeal, apple, orange, peach and banana juice, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).
Rest: Try to fall asleep before 22 o'clock and ensure 7-8 hours of sleep!