What are the three meals a day for the poor to gain muscle?

The poor people's muscle gain diet is:

1, 7:00-8:00 breakfast: two eggs, one cup of skim milk or one cup of whey protein, 5g of peanut butter and two pieces of authentic whole wheat bread.

Tip: The sooner you eat, the sooner you can mobilize your body to function normally, so you can consume more calories.

2. Lunch is about 12: 00: green vegetables 100g, fish, shrimp or chicken 100g, staple food 100g (mainly rice or coarse grains) and 5g olive oil.

Tips for reducing fat and increasing muscle: during the period of reducing fat and increasing muscle, it is best to make your own lunch, which can better control the intake of oil. You also need a small amount of oil when you gain muscle. Don't oil for two hours before and after training. Meat mainly chooses fish and shrimp meat, lean pork and beef tendon meat with low fat content. Boil vegetables in water, add a little olive oil and a little salt or lemon juice to cool.

Dinner around 3.6: Sandwich: two slices of ham+three slices of vegetables+two slices of authentic whole wheat bread+two slices of tomatoes.

Tip: Make these foods into ham sandwiches. Do it at home in advance, you can finish it in a few minutes, and you won't delay your work.

The exercise method in the process of muscle gain is:

1, you can lift the maximum load with a barbell. The greater the weight, the greater the stimulation, which means more muscles. Dumbbell is a very good auxiliary exercise equipment, but it is not suitable for main training.

2. Safety: The machine forces you to do some fixed and unnatural actions. These behaviors may cause physical injury. Free weight training repeats natural movements.

3. Efficiency: Free weight training forces you to control your weight and balance. This is better than the machine to exercise muscles, because the machine has helped you to ensure balance.

4. Efficacy: The strength gained by machine training cannot be transferred to free weight-bearing equipment or real life. No machine can help you control your balance in real life.

5. Diversity: You can do hundreds of exercises with only one dumbbell. You can also save money and space, especially when you want to build a home gym.