MuscleNet prompts and provides two sets of muscle-building plans. The second set focuses on weight gain. If you are tight on money, you may not need nutritional supplements, but only consider them if you want quick and better results.
Combit muscle-building recipe 1 (with supplements):
Breakfast: 5 slices of sliced bread or 2 steamed buns, 2 bags of milk (500 ml), 1 egg, 3 egg whites
Breakfast snack: 1 banana, 1 cup of whey protein drink (280 ml
Lunch: 250 grams of rice/steamed buns, 200 grams of chicken breast/fish/beef, 1 vegetable (about 200 grams), 1 peach/apple/banana, 500 ml of milk
During exercise: Fitness drink (before, during and after exercise) 500ml
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After exercise: 25 grams of muscle building powder (take immediately after exercise), 5 grams of creatine (take immediately after exercise)
Dinner: 200 grams of rice or noodles, 200 grams of chicken breast/fish/beef, 1 vegetable (about 200 grams), 1 apple/peach/banana, 500 ml of milk.
Recipe 2 for weight gain and muscle gain (emphasis on natural diet):
The first meal is breakfast around 7:00-8:00
Carbohydrates: A steamed bun, bread, wreath or rice or noodles can be used (the amount is slightly larger)
Protein: one cup of protein powder, 2 egg whites
Vegetables and fruits: a banana or an apple
Lipid nuts: 2 walnuts
Nutritional supplements: One tablet of Sencun Tablets
The second meal is around 10 o'clock. Extra meal
Carbohydrates: A slice of bread or a steamed potato
Protein: one egg white, protein milk
Vegetables and fruits: a banana or kiwi
The third meal: around 12 o’clock, lunch
Carbohydrates: A large bowl of rice, noodles or dumplings, or rice noodles are all acceptable
Protein: Liver, beef, fish, chicken, tofu, and seafood are all acceptable (choose braised, stewed, or steamed)
Vegetables and fruits: Daylily, kelp, mushrooms, cauliflower, bean sprouts, bell pepper, spinach
Lipid nuts: a handful of cashews
The fourth meal is at 15:00. Extra meal
Carbohydrates: A slice of bread or a corn on the cob
Protein: one egg white, milk
Vegetables and fruits: a banana or orange
The fifth meal: 18:00 dinner
Carbohydrates: A large bowl of rice or noodles is acceptable
Protein: Beef, fish, chicken, tofu, seafood are all acceptable (preferably stewed or steamed) Vegetables and fruits: Same as lunch
Lipid nuts: 2 walnuts
The sixth meal, extra meal at 21:00
Similar to the second meal