Study tips:
This fitness plan is translated from the BODYGUILDING website and is guided by coach Chris. The teaching process lasts for 12 weeks, with a total of 84 days of fitness exercise plan.
The plan is for those with some basicsPeople who want to lose weight and gain muscle (the weight does not exceed the standard weight of 15 pounds), suitable for exercising in the gym. If you are exercising at home, you can use http://www.jirou.com/baodian.html Relevant parts are replaced by actions here.
Rest for 3 consecutive days. It is recommended to do 20 minutes of aerobic exercise in the morning and evening.
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(suitable for weight loss)
Breakfast
1
Protein
2
Oats
3
coffee
Second meal
1
Lean Steak
2
brown rice
The third meal
1
Chicken Breast
2
sweet sweet potato
3.
Broccoli
The fourth meal
1
fish
2
brown rice
3
Broccoli
The fifth meal
1
Chicken Breast
2
sweet sweet potato
3.
Broccoli
Pre-training meal
1
Tilapia
2
brown rice
3
coffee
Post-training supplements
1
Protein powder
2
Creatine
Dinner
1
Steak
2
Broccoli
Before going to bed
1
1 egg white
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