1. It is absolutely necessary to eat less and eat more meals, which can accelerate metabolism, keep the body in a positive nitrogen balance all day, promote synthesis, prevent decomposition, increase muscle and avoid the accumulation of excess fat. Eat at least 5 meals a day, usually 6-7 meals, and more than 8 meals are conditional. The premise is to calculate the calories and nutrients needed for a day and divide meals without increasing the total calorie intake. In other words, the intake per meal is relatively reduced. 2. Breakfast is very important. Even if you get up at 9 am or 10, you must eat. Drink a glass of water before eating protein oats in the morning, usually 7- 10 protein, 1-2 egg yolk oats. You should choose the raw oatmeal without any additives. People who adjust their weight according to their own situation generally have 4 spoonfuls a day. The normal intake is between 3 and 6 spoonfuls. You can choose to add water to cook porridge. You can put the finished product into a mixing cup, add water and stir it into a paste for quick drinking. 3. Eat at least 2 meals a day before training and at least 3-4 meals before training. It is recommended to eat complex carbohydrates such as rice or steamed bread. Don't add a lot of culture medium and 2-3 protein to make energy reserves for training. Usually, rice containing protein and water can be easily absorbed in about half an hour. 4. The two meals after training are very important, involving insulin secretion and glycogen storage, as well as other main factors that affect the physical state. It is suggested that glucose and fructose should be supplemented immediately after training. Generally, it is best to drink 2-3 spoonfuls of honey or 2-3 spoonfuls of bananas first, then 2 spoonfuls of protein powder, and then eat rice and chicken breast after training, with an interval of about 65,438+00 minutes (bath time). 6 The remaining meals should be supplemented once every 1.5 to 2 hours or 2.5 hours, with a maximum of 3 hours. The content and quantity of each meal should be similar. Generally speaking, the types of rice and protein should change according to the conditions. You can only eat chicken breast without conditions. 7 You can only eat protein+vegetables before going to bed. It is strongly recommended to prepare a mixing cup for easy absorption. The food intake after stirring should account for 3/ 3 of the whole day's meal. More than 5 9 staple foods are generally rice (brown rice), and non-staple foods are beef (leg meat or tenderloin) that does not eat skin after training, such as meat and vegetables and chicken breast fish. Vegetables are recommended to be green, red, yellow and black: asparagus/broccoli/celery/tomato/green pepper and red pepper/cucumber/carrot, lettuce, purple cabbage, leek, mushrooms and auricularia auricula 10. Cooking is the main cooking method. You can steam, microwave fry, and eat less fruit. It is recommended to eat at breakfast and other time after training. 12 Salt is not recommended. You only need 8 grams of oil a day. It is recommended to add it after cooking. It is suggested that the intake of fat such as olive oil, sesame oil and peanut oil depends on the body fat content and exercise intensity. Generally not recommended. To exceed 15% of total daily calories, the amount of protein depends on the training level of muscle mass. It is generally recommended that the carbon intake be 3-4 grams per kilogram of body weight. In the process of muscle gain, the slow fat metabolism should be reduced and the fast fat metabolism should be increased. Based on 50%-60% of the total daily calories, 15 should eat a variety of vitamins and minerals every day.