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

How to increase muscle and reduce fat through fitness, of course, there are many ways, but these are all focused, and you should also pay attention to effective recipes, and effective recipes are beneficial to exercise, increase muscle and reduce fat. I believe that many people are familiar with fitness, increase muscle and reduce fat recipes. Let's discuss the detailed description of the male muscle increase and fat reduction recipe for one week.

Monday

9:30 Breakfast. Scrambled eggs, toast and juice. 1:00 Lunch. Crispy fried sauce with spaghetti and a cup of freshly ground coffee. 3:00 PM A cup of vanilla yogurt. 4:00 PM Go shopping, walking can also help lose weight. 7:00 PM One hour of dumbbell training. 8:30 PM Dinner time, homemade stove-fried chicken, simple and nutritious ingredients.

Tuesday

Breakfast at 9:30 am: a cup of vanilla yogurt, a banana and a cup of coffee. Lunch at 2:30 pm: a chicken salad sandwich with delicious juice. Training time at 5 pm: three hours of advanced training. Dinner time at 8:30 pm: chicken breast, white rice, green beans and carrots.

Wednesday

Wednesday is a rest day, no need to exercise, so breakfast at 10:00. Protein weight loss shake with half low-fat milk. At 1:00 in the afternoon, an apple with a cup of freshly ground coffee. At 3:00 in the afternoon, it’s time for dinner, mushroom scrambled eggs, fruit salad and juice. At 6:00 in the evening, some white rice, salmon and green beans.

Thursday

At 10am, I had scrambled eggs with mushrooms, toast and freshly ground coffee. At 2:30pm, I had chicken breast, spaghetti bolognese and salad. At 5:30pm, I started my 2.5-hour training session. At 8pm, I had a protein drink. Half an hour later, I had another two servings of chicken breast with mango, lime and white rice.

Friday

At 10am, I have a healthy breakfast of three eggs fried with mushrooms. At 11am, I start a two-hour training session. At 1pm, I have a protein drink. At 3pm, I have a glass of yogurt and a banana. At 6pm, I do some exercise, acupuncture and physiotherapy. At 7:30pm, I still have homemade fried chicken.

Saturday

At 9am, I have an apple, a bowl of cinnamon porridge, a glass of milk and a cup of coffee. At 11am, I start a three-hour technical training. At 3pm, I have Beijing chicken rolls on toast with freshly ground coffee. At 4pm, I have some leisure time, watching a football match. At 8pm, I have steamed fish, vegetables and fruits, and a lemon cake, and sometimes I finish my cup.

weekend

At 10 a.m., I have a protein shake with half low-fat milk. At 1 p.m., I have an apple with a cup of coffee. At 3 p.m., I have scrambled eggs with mushrooms, fruit salad and fresh orange juice. At 6 p.m., I have salmon, white rice and green beans.