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.
Planned forThose 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, Can be usedhttp://www.jirou.com/baodian .html Relevant parts are replaced here
Day 18: Continue to rest
Today, Coach Chris is out on the road and giving some dietary tips for the day.
Coach Chris’s travel preparation
You will need to eat and drink the night before your trip.
Place food in sealed plastic bags and freeze somewhere to prevent food from spoiling.
If you book a hotel, it's a good idea to find out if there are refrigerators and fitness facilities.
Use your environment
You can do aerobics on the hotel stairs.
Adapt your movement to your work. Work is more important, right?
Eat a meal every 2-3 hours and maintain metabolic levels.
You can attend social events and enter restaurants, but please try to eat your own food.
If you are at home and not traveling, you can also refer to the meal plan below.
(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