Help you draw up a schedule for your reference.
Get up at 5: 30, drink 250 ml of 5% salt water after washing;
Breakfast at 6: 00, with 300g high carbohydrate food as the main food, supplemented by eggs (one) or milk (200g);
Rest for about 20 minutes after meals, and strenuous exercise immediately is not good for your health;
Exercise from 6: 40 to 9: 00. When exercising in hot weather, pay attention to replenish water (200 ml of water every 20 minutes). You can mix some sports drinks (10% salt and 7% sugar) yourself, and don't drink carbonated drinks.
9: 20 meal, 150g fruits and vegetables, 50g nuts (to supplement brain power);
The purpose of extra meals is to supplement exercise consumption.
9: 20 cultural study;
12: 00 lunch, 200g of grain, 300g of vegetables, poultry and fish100g;
Lunch break 12: 45 to14: 00;
14: 15 meal,100g fruit, yogurt (one can);
14: 30 ~ 17: 45 entertainment time;
18: 00 dinner, 200g of grain, 250g of vegetables and 70g of poultry and fish;
Take a rest after dinner, and then go out for a walk, how to be healthier.
It is not easy to fall asleep in summer, so don't take part in exciting activities before going to bed.
You can also drink a glass of warm milk before going to bed to help you fall asleep.
Rest at 22 o'clock.
Seeking adoption is a satisfactory answer.