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 who have some basicsThose who want to lose weight and gain muscle (the weight does not exceed 15 pounds of the standard weight) are suitable for exercising in the gym. If you exercise at home, You can use http://www.jirou.com/baodian.html Relevant parts here are replaced by actions.
[12-week plan] Rest on the 30th and 31st days
If you have enough energy, 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
1Casein