30-year-old determined to gain muscle and lose fat record

Starting from April 17th (height 166cm, weight 61.7kg), because BMI is not high, we will focus on building muscle first, and then try to lose fat in the future, and start a diet and exercise plan based on the following principles:

diet

• Increase the absorption of protein and absorb it in the amount of 1.5g per kilogram of body weight, so that the body has enough nutrients for muscle growth
• Drink a cup of whey protein powder twice a day for a total of 26 grams of protein, once before exercise and once in the morning/evening before bed
• Increase the variety of healthy proteins, reduce high-fat foods, and focus on steamed and baked original foods. For example, tea eggs are better than shumai when eating out
• Supplement protein and carbohydrates before aerobic exercise
• You can try mixing beans/mushrooms into rice to increase protein absorption
• Reduce sugar absorption to reduce fat accumulation in internal organs, but the primary goal is to increase protein first, but will not quit sugar, because without sugar, the calorie deficit is too high (above 500), the body will reduce the production of the most needed energy muscles
• Consume fresh milk/head berry, fresh fruit and wheat peel every morning to increase satiety and reduce snacks

sports

• Do a full body weight-bearing exercise every two days, with 5RM x 5 Sets, 10RM x 3 Sets, and 15RM x 2 Swrs as a cycle
• Do aerobic exercise once every two days for about 20 minutes with a heart rate above 130, or two 10-minute aerobic exercises
• Increasing muscle and increasing cardiopulmonary function can improve basal metabolism, allowing the body to lose fat and gain muscle faster

One is hard work, the other is hard work, three, four, five, six are all hard work!