You can do some exercise selectively in the morning, and it is recommended to play basketball, because playing basketball can exercise your whole body.
You can eat more meat at noon. It is suggested that fish can supplement daily nutrition because it will not gain weight.
It's best if you have time to go to the gym in the afternoon, but if you don't, you can do sit-ups and push-ups at home. Don't stop to do it. Set a number according to your actual situation. I suggest you do 60 sit-ups at 150. Well, if you can't do it, you can reduce it a little. If your physical strength is getting better and better, you can gradually increase it.
Don't eat too much meat at night, eat more vegetables, and jog or go quickly after half an hour. If you choose jogging, you should wait at least half an hour after dinner, otherwise it will be bad for your health.
Just jump off the rope properly, take a bath and sleep till dawn =V=
Absolutely not reproduced to the best =V=