Breakfast and lunch should be supplemented with food. Men's fitness and weight loss recipes are shared

breakfast:

250 ml milk (100-150 kcal) + 1 egg (70 kcal) + 100 g oatmeal (350 kcal)

Note: You can choose skim, low-fat, or full-fat milk. It is fine in the morning when the body is mainly involved in metabolism. You can also choose oatmeal as the ingredients are not much different. Oatmeal has a slightly higher calorie content and contains protein.

Snacks:

1 apple (50 calories)

Note: I calculated the apples here based on 200 grams. It doesn't matter if the apples are small. It doesn't have to be apples, pears, tomatoes, etc. are all fine. As long as it's a fruit, watermelon is fine. In fact, if you check watermelon, the calories are not high. It only has 25 calories, only half of the same amount of apples. Bananas are good things, we will talk about them later.

Chinese food:

200g lean meat (150-200 kcal) + 150g rice (or equivalent coarse grains) (about 150 kcal) + 250g vegetables (50 kcal)

Note: The rice and lean meat here are both cooked, but there is a big difference. For example, if you add too much water to the rice, the weight will be large. Another example is that if you are unlucky and buy water-injected meat, my experience is that one pound of lean meat can be boiled to about 600 grams. If it is water-injected meat, it will be a tragedy. It may be a fist-sized piece of meat, but it will be gone after being boiled.

Why is the calorie content of 200 grams of lean meat 150-200? Because of the type of meat, for example, pork is high in fat. Even though it is lean meat, the fat content is still high. One gram of fat is 9 calories. Chicken breast, fish, and beef are low in fat. By the way, beef is rich in creatine. Good stuff. I suggest that you eat them alternately. Don't always eat the same kind of meat - for example, eat beef today, and buy a fish tomorrow. You must eat vegetables! One pound a day. If you can't eat so much, you can eat it at night when you are hungry to increase your satiety.

Snacks:

(2-3 hours before training): 50 grams of staple food + 1 apple (100 calories)

Explanation: This is the meal before training. It takes about 3 hours for the food you eat to be completely stored as glycogen, so we eat a little 2-3 hours in advance to replenish energy for training.

Snacks during training (snacks immediately after training):

1 small banana (about 100 grams, 90 calories)

Note: After training, when your breathing has calmed down, for example, you can have a banana after training or taking a shower at the gym. A medium-sized banana will do. If you don’t have a banana, an apple will do, but bananas are high in monosaccharides and calories, so they are a good sugar-reducing food.

dinner

(20-30 minutes after training): 50g rice (50 calories) + 150g lean meat (100-150 calories) + 250g vegetables (50 calories)

Note: You don’t have to wait 20-30 minutes to eat this meal. It’s okay to wait longer. Eat it when you get home after practice. Don’t be silly and wait another hour and a half before eating! If you want to know the reason, search my Weibo. This is common sense. I have explained it many times. After eating this meal, fast until you go to bed. If you are hungry, you can eat the vegetables you didn’t finish at noon to increase your satiety. In fact, the calories in vegetables are almost negligible.