早 “8点半之前 空腹温水500毫升,90克熟重米饭➕2个全蛋➕20克坚果➕一些蔬菜”
午 “11点到11点半 90克熟重米饭➕80克生重鸡胸或去皮鸡腿或牛肉或虾加一些蔬菜”
晚 “5点到5点半 跟午餐吃一样的”
练后力量 “蛋白粉一勺➕一小根香蕉”
全天水量大概6到8瓶,早点喝完,训练的时候带点水
![](http://tiebapic.baidu.com/forum/w%3D580/sign=1986a3c87dc79f3d8fe1e4388aa0cdbc/785d4e540923dd5486f5415f9709b3de9d8248d6.jpg?tbpicau=2024-09-13-05_a5cd22eabd00b17fd567a18bd5493a8d)
![](http://tiebapic.baidu.com/forum/w%3D580/sign=6c682e180734970a47731027a5cbd1c0/3f1a93eef01f3a29e94e33f9df25bc315d607cd6.jpg?tbpicau=2024-09-13-05_7d6fd1ed634aee65193c02973149d0e9)
![](http://tiebapic.baidu.com/forum/w%3D580/sign=f241518ce01ea8d38a22740ca70b30cf/1c1ff4deb48f8c54555523187c292df5e1fe7fd6.jpg?tbpicau=2024-09-13-05_d3e906bbf6d2d6e5d4186baa8ef320e0)
午 “11点到11点半 90克熟重米饭➕80克生重鸡胸或去皮鸡腿或牛肉或虾加一些蔬菜”
晚 “5点到5点半 跟午餐吃一样的”
练后力量 “蛋白粉一勺➕一小根香蕉”
全天水量大概6到8瓶,早点喝完,训练的时候带点水
![](http://tiebapic.baidu.com/forum/w%3D580/sign=1986a3c87dc79f3d8fe1e4388aa0cdbc/785d4e540923dd5486f5415f9709b3de9d8248d6.jpg?tbpicau=2024-09-13-05_a5cd22eabd00b17fd567a18bd5493a8d)
![](http://tiebapic.baidu.com/forum/w%3D580/sign=6c682e180734970a47731027a5cbd1c0/3f1a93eef01f3a29e94e33f9df25bc315d607cd6.jpg?tbpicau=2024-09-13-05_7d6fd1ed634aee65193c02973149d0e9)
![](http://tiebapic.baidu.com/forum/w%3D580/sign=f241518ce01ea8d38a22740ca70b30cf/1c1ff4deb48f8c54555523187c292df5e1fe7fd6.jpg?tbpicau=2024-09-13-05_d3e906bbf6d2d6e5d4186baa8ef320e0)