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 aimed at people who want to lose weight and gain muscle (the weight does not exceed the standard Weighing 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.

< strong style="color: rgb(255, 0, 0); font-size: 14px; ">Exercise list

" >

Aerobic

20 minutes

Seated barbell twist

150 times on one side!

Standing calf raise

4Groups, 20 times each!

45Double leg press calf raise

4Groups, 20 times each!

Hanging leg press

4Groups, 20 times each!

" >

Down Oblique abdominal crunch

4Groups, 20 times each!

Seated Barbell Twist

150 times on one side!

Nutritional supplements before and after exercise Before exercise

Green tea

a cup

Function: Increase fat metabolism rate and increase fat energy consumption during exercise.

Creatine

5 grams

Function: Improve strength level and stimulate muscles more. Creatine itself does not participate in muscle synthesis. If the intensity of the exercise is not high, you don’t need to rush it.

Glutamine

5 grams

Function: Promote protein synthesis and prevent the breakdown of muscle protein. It is suitable for those who want to lose weight and gain muscle, especially if they add aerobic exercise to the plan.

After workout

Milk protein powder

2 spoons - 4 spoons (the dosage mainly depends on personal basis)

Function: Repair and synthesize muscle cells. It is the main nutrition for fitness.

Creatine

5 grams

Function: Helps protein anabolism. It is an auxiliary nutrition.

Glutamine

5 grams

Function: Restore function, promote protein synthesis, and prevent muscle protein decomposition.

" >

" >

You can also refer to the one-day meal plan recommended by Coach Chris

(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

Two egg whites