Regular exercise is beneficial to people, and in the process of exercise, in addition to exercise movements, diet also needs to be matched. Of course, diet is beneficial to the effect of exercise. So what are the fitness and muscle-building recipes for poor people? I believe there are people Still understand. So, what is the most effective poor man’s fitness and muscle building diet? Let’s take a look.
Breakfast between 7:00~8:00
Two eggs, one cup of skim milk, 250 ml or one cup of whey protein, 5 grams of peanut butter and two slices of authentic whole wheat bread.
Tips for fat loss and muscle gain: The earlier you eat, the sooner you can mobilize your body's normal functions to consume more calories.
Additional meal between 9:00~10:00
A piece of fruit (do not choose high-glycemic fruits such as durian, watermelon, longan, etc.) or an underripe banana.
Tips for fat loss and muscle gain: The purpose of supplementing a meal at this time is to relieve hunger before noon and facilitate lunch control.
Lunch around 12:00
100g of vegetables, 100g of fish, shrimp or chicken, 100g of staple food (mainly rice or whole grain rice), 5g of olive oil.
Tips for losing fat and building muscle: During the period of losing fat and building muscle, you’d better make lunch by yourself, so that you can better control your fat intake. You also need to consume a small amount of fat during the muscle-building period. Do not consume fat two hours before and after training. The meat mainly chooses fish, shrimp, lean pork, beef tendon, etc. with low fat content. Boil the vegetables, add a little olive oil and a small amount of salt or lemon juice and serve cold.
Additional meal around 3:00
A fruit (do not choose high-glycemic fruits such as durian, watermelon, longan, etc.) or a tomato.
Tips for fat loss and muscle gain: Supplementary meals are to relieve the hunger caused by eating less at noon. Improve the lowered glycemic index and keep blood sugar fluctuations relatively stable.
Dinner before exercise around 6:00
Sandwich: two slices of ham + three slices of vegetables + two slices of authentic whole wheat bread + two slices of tomatoes.
Tips for losing fat and building muscle: Make these foods into a ham sandwich. If you make it at home in advance, it only takes a few minutes to finish it, and you won't delay your work.
One hour after exercise
100g vegetables, 100g fish, shrimp or chicken, 5g olive oil50 grams of rice or whole grains.
Tips for fat loss and muscle gain: The method is the same as at noon, except that the staple food before going to bed will be reduced. Of course, you can also choose an appropriate amount of oats or yams as a source of carbohydrate supplement.