Tip: This diet plan is suitable for bodybuilders to refer to before competition.

06:20 — A cup of black coffee

06:45 — Climbing stairs for 40 minutes

07:30 — 4 grams of arginine, 1000 vitamins per piece

07:45 — 30 grams of protein powder, 5 grams of glutamine, 5 grams of bcaa

08:00 — 6 egg whites, 4 egg yolks, 80 grams of oatmeal, and a multivitamin (should be counted as breakfast)

10:00 — 10 egg whites, 20 grams of cereal (should be included in lunch)

10:30 — Creatine 5 grams

11:00 — 1 hour training

12:10 — 5 grams of glutamine, 5 grams of bcaa, 5 grams of creatine, 50 grams of sustained-release protein (post-training meal)

12:40 — 250 grams of chicken, 200 grams of sweet potatoes, and vegetables (should be counted as lunch)

15:10 — 250 grams of beef, 200 grams of sweet potatoes, and vegetables (should be included in lunch)

15:40 — A cup of black coffee

16:15 — 4 grams of arginine, one vitamin C1000

16:30 — 30g protein, 5g glutamine, 5g bcaa, 5g creatine (pre-workout meal)

17:00 — Strength training

18:00 — 40 minutes of aerobics

18:50 — 50 grams of sustained-release protein, multivitamins, 5 grams of glutamine, 5 grams of creatine, 5 grams of bcaa (post-training meal)

19:30 — One seabass, 200 grams of sweet potato, and vegetables (should be considered as dinner)

21:30 — 50 grams of casein, 4 grams of arginine (should be considered a late night snack)

　22:00 — Sleep

Several points worth learning: (1) Carbohydrates are mainly whole grains, such as sweet potatoes and oatmeal; (2) Only eat protein powder before training and casein before going to bed, which are not much. Meat is the main source of protein. , including: eggs, beef, chicken, seabass; (3) Eat BCAA, creatine and glutamine before and after training; arginine should be separated from them and eaten 15 minutes in advance. (3) Don’t eat carbohydrates before going to bed; (4) Because you are preparing for a competition, there are relatively few carbohydrates and a lot of meat.

Another thing: get enough sleep.