Breakfast at 8:00, 250ml of yogurt or milk, appropriate amount of fruits and vegetables, a cup of oatmeal or three slices of whole wheat bread, 4 eggs (two whole eggs, two egg whites)
Extra meal at 10:00, two slices of bread and a glass of orange juice
Lunch 12:00, 150g of staple food, 200g of red meat, 200g of vegetables, appropriate amount of fruit
Snack at 14:30, two egg whites, one banana, 200ml milk
Training 16:00,
Dinner at 18:00, 100g of staple food, 200g of white meat, 200g of vegetables, appropriate amount of fruit
Note: High protein, low fat, sufficient carbohydrates. Appropriate amounts of vitamins and minerals, drink more
water.
Bodybuilding food: whole grains, boiled potatoes, corn, oatmeal, apples, oranges, peaches, bananas, juice, various vegetables
Vegetables, beans, milk, yogurt, chicken breast, lean beef, fish, eggs (yolk removed)