Weight loss and muscle gain diet for men

One-week diet plan for men to gain muscle and lose fat

1). Breakfast: 7:30-8:00 (drink 300ml water after waking up), one egg yolk, a cup of soy milk or low-fat milk, 4 side

A steamed bun or a steamed bun, or a bowl of plain noodles. Meal: 10:00-10:30 An apple or other fresh fruit.

2) Chinese restaurant: 12:00-12:30, eat as usual, but eat less oil, avoid fatty meat and foods high in fat, and eat more high-protein foods.

Eat more white food, such as shrimp, beef, mutton, beef, peeled chicken, and vegetables. Meal: 15:00-15:30 Eat some fresh fruit, bread, and some protein food.

3). Dinner: 18:00-18:30 Eat as normal, only eat until 70% full, low in oil, no fatty meat or foods high in fat, more

Eat high-protein foods, such as shrimp, beef, mutton, beef, peeled chicken, and more vegetables. Meals: 21:00-21:30 Eat some fresh fruit, toast, and drink 40 grams of whey protein powder.

4) Note: 1. If you feel hungry between meals, you can eat some fresh fruits and protein foods.

2. Supplement sufficient protein to ensure the nutrients needed by muscles. Do not eat or eat less high-fat and food, and eat high-calorie food in moderation.

3. Drink plenty of water, at least 2500ml a day. Water can increase basal metabolism by 30% and accelerate the metabolism of body fat.

4. Develop a good habit of eating small but frequent meals, which can allow nutrients to be fully digested and absorbed, so that calories are not easily accumulated and easy to digest. 5. Develop a good habit of getting up early and going to bed early, go to bed on time before 23:00 at night, and ensure 7-8 hours of adequate sleep a day to provide a work and rest time for the muscles, accelerate muscle growth and development, and take a 30-45 minute nap in the afternoon to make the body, daily life, work, and training more energetic.

5) Suggestion: Under the specific guidance and supervision of a personal fitness coach, you can achieve faster and most effective training results.

Answer: Losing weight means losing body fat, and the body's caloric income is less than the expenditure. Losing fat and gaining muscle means muscle growth, and the body's caloric income exceeds the expenditure. These two states cannot appear on the body at the same time in a period of time, just like you have to save money or spend money in a period of time. If you spend more, it means you have not saved money recently, and your money is getting less and less. If you save more, it means you spend less money and save money successfully.