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a diet plan given by a personal trainer

Diet is as important as training
Dietary advice:
It is good to use small meals and more meals. The breakfast must be eaten, and the amount should be small and rich. The staple food should be replaced by miscellaneous grains. Lunch and dinner should be less greasy, and the staple food should be replaced with miscellaneous grains.
Also eat more fruits and vegetables, develop the habit of drinking water, do not wait until thirsty to drink water, fried foods, sweets, snacks and puffed foods, all kinds of drinks, very unhealthy for the body, it is recommended not to eat.


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Try to sleep before 22:00. According to your specific situation, the following recipes can be changed. Try to control low oil or no oil and salt. If the oil is too big at noon and dinner, you can prepare a bowl of hot water. After the excess oil and salt, it is eaten.
Tomatoes (supplement of vitamin C, nourishing the heart), cucumber (inhibiting fat synthesis), chicken protein (high protein, low fat) are high-nutrition, low-calorie foods that can be replenished whenever you feel hungry.

The volume of an adult man's fist is about equal to =100g of vegetables and whole grains or 200g of protein.
* If you can't eat it, you can eat it according to the type: for example, you can eat staple food, meat and vegetables at noon. Try to be close to the grams to get the best results.
Specific diet plan
(With a height of 170 and a weight of 75Kg as a reference)
on Monday
Get up: 280ml boiled water (can be replaced by light honey water)
7-8 minutes or so: Breakfast: white boiled eggs (one egg) 102g oatmeal (Oatmeal chooses the original), one orange.
Around 12 o'clock: Lunch: 161g of coarse grain or pasta or rice, protein: 124g of preferred chicken breast, with vegetables: one of the preferred tomatoes, 175g of cabbage
Around 16 o'clock: Add meal: a bag of skim milk 200ml or chicken egg white, nuts 36g.
Around 18 o'clock: Dinner: staple food or pasta or rice 131g, vegetables: pumpkin, fungus, etc. 116g
Around 21-22: Adding meals: a cup of skimmed milk 160ml, half of the corn (not hungry can not eat)


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on Tuesday
Get up: 280ml boiled water
Around 7-8: Breakfast: Oatmeal 102g, 1 egg white, 2 slices of bread.
Around 12 o'clock: Lunch: coarse grain or pasta or rice 161g, protein: preferred chicken breast meat 124g vegetables: preferred cucumber, fried oil wheat 175g (less oil, less salt)
Around 16 o'clock: Meal: A cup of skim milk, 36g nuts.
Around 18 o'clock: Dinner: coarse grain or pasta or rice 131g, vegetables: preferred carrot, cabbage 116g
Around 21-22: Adding meals: one mango, one chicken protein (not hungry or not)
on Wednesday
Get up: 280ml boiled water
Around 7-8: Breakfast: 2 slices of whole wheat bread, a cup of skim milk, one apple.
Around 12 o'clock: Lunch: coarse grain or pasta or rice 161g, protein: 124g preferred beef, vegetables: preferred loofah, fungus 175g
Around 16 o'clock: Add meal: a cup of oatmeal, one orange.
Around 18 o'clock: Dinner: coarse grains: 1 sweet potato, vegetables: broccoli and other 116g.
Around 21-22: Adding a meal: a cup of yogurt, half of the corn (not hungry can not eat)

Thursday
Get up: 280ml boiled water
Around 7-8: Breakfast: 102g of coarse grain porridge, one corn, one tomato.
Around 12: Lunch: 161g of whole grain or pasta or rice, protein: 124g of fish, vegetables: preferred cabbage, lettuce, eggplant 175g
Around 16 o'clock: Add meal: a nut, a cup of yogurt.
Around 18 o'clock: Dinner: coarse grains or pasta or rice 131g, vegetables: pumpkin, bitter gourd, etc. 116g
Around 21-22: Adding meals: 1 protein, one mango. (not hungry, you can't eat)
Friday
Get up: 280ml boiled water
7-8:00: Breakfast: Oatmeal bowl 102g, chicken egg white, corn half root.
Around 12 o'clock: Lunch: coarse grains or pasta or rice 161g, protein: 124g preferred beef vegetables: preferred spinach, seaweed 175g,
Around 16 o'clock: Add meal: 36g nuts, a cup of skim milk.
Around 18: Dinner: coarse grains or pasta or rice 131g, vegetables: preferred broccoli, carrots, etc. 116g
Around 21-22: Adding meals: 2 slices of whole wheat bread, a cup of yogurt (not hungry or not)


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on Saturday
Get up: 280ml boiled water
7-8 minutes or so: breakfast: a bowl of cereal porridge 102g, 1 protein, one apple.
Around 10: Add: Oatmeal 95g, one banana.
Around 12 o'clock: Lunch: 161g of coarse grains or pasta or rice, protein: 124g of preferred chicken breast, vegetables: one cucumber, melon 175g.
Around 16 o'clock: Meal: A banana, a bag of skim or low-fat milk
Around 18 o'clock: Dinner: coarse grains or pasta or rice 131g, vegetables: preferred seaweed, beans 116g,
Around 21-22: Adding a meal: a cup of skim milk, 1 protein. (not hungry, you can't eat)
Sunday (you can take a meal with high calories)
Get up: 280ml boiled water
Around 8: Breakfast: a cup of skim milk, one corn, two chicken eggs.
Around 10: Add: A cup of oatmeal.
Around 12 o'clock: Lunch: 161g of coarse grains or pasta or rice, main dish protein: preferred fish, beef 124g, vegetables: preferred celery, lettuce, carrot 175g,
Around 16 o'clock: Meal: One orange, 36g nuts.
Around 18: Dinner: coarse grains or pasta or rice 131g, vegetables: preferred broccoli, fungus 116g
Around 21-22: Add meal: half of the corn, 1 protein. (not hungry, you can't eat)

PS:
No matter what fitness or diet plan