Muscle-building diet, scientific method of muscle-building diet
Rest for 2 to 3 minutes between exercise changes. The total amount of exercise at one time is 45 to 60 minutes, and should not exceed 90 minutes. You need to warm up for 5 to 10 minutes before exercise, and add 100 grams of food (1 piece of skim bread, 1 to 2 egg whites) within 15 to 30 minutes after exercise.
Diet:
1. Breakfast: soy milk, yogurt, V slices, 2 eggs
2. Dinner: Don’t eat too greasy, eat some whole grains, and try to supplement protein (protein powder, beef (preferred!), chicken
Breast meat, egg white)
3. More whole grains! Eat more potatoes and oatmeal (the oatmeal should be pure oats, not sugary snacks). For vegetables, you can choose sweet potatoes, tomatoes, cucumbers, and spinach for muscle-building amino acids.
Drink skimmed milk before going to bed (to help you sleep and prevent nighttime consumption). For fruit, you can choose bananas, especially eating two bananas before fitness is good.
Exercise Plan
1. Warm up for about 10 minutes, which is enough to make your body sweat slightly. Choose at will: skipping rope, running, climbing stairs, squatting and standing up, etc.
2. Strength exercise
On the first day, target muscles: Chest, movements: 6 sets of dumbbell flyes x 8 reps, flat dumbbell bench press 5 sets x 8 reps, push-ups: 6 sets x all-out
On the second day, target muscles: Back, movements: 7 sets of single-arm dumbbell rows x 8 reps, bent-over dumbbell rows 5 sets x 8 reps, straight-leg deadlift: 6 sets x 8 reps
On the third day, target muscles: Shoulders, actions: dumbbell press 5 sets x 8 reps, bent over fly 5 sets x 8 reps, single-arm dumbbell front raise: 5 sets x 8 reps, upright rowing : 5 sets x 8 pieces
On the fourth day, target muscles: Bi-brachial triceps, movements: 3 sets of alternating dumbbell curls x 8 reps, 3 sets of concentrated curls x 8 reps, and 3 sets of single-arm chest curls x 8 3 sets of narrow-grip bench press x 8 reps, 3 sets of single-arm neck and back arm flexion and extension x 8 reps, 2 sets of back arm flexion and extension x 8 reps
On the fifth day, target muscles: Legs, movements: 3 sets of scissor squats x 8 reps, 4 sets of single-leg squats x 8 reps, 2 sets of frog jumps x 30 reps, 3 sets of high leg raises x120 pieces, 3 sets of supine butt lift x8 pieces
On the sixth day, target muscles: Back, waist and abdomen, movements: 2 sets of pull-ups x 8 reps, 3 sets of single-arm dumbbell rows 3 sets of straight-leg deadlifts x 12 reps, 2 sets of abdominal curls x 12 reps, 2 sets of waist twists x 40 reps, 2 sets of side abdominal curls x 12 reps, 3 sets of side curls x 12 reps
Exercise for 6 days with one day off
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