Muscle-building recipes for handsome men

7:30 Breakfast: 1 cup of cereal, 2 slices of whole wheat bread, 2 eggs.

12:00 Lunch: 200-250 grams of vegetables (less oil), 100-150 grams of white meat, or a little more 150 grams of staple food (whole grains are recommended)

15:00 1 cup of yogurt.

17:00 Dinner 200-750 grams of vegetables, 100 grams of meat.

19:00 Training, half an hour after training, add 60 grams of carbohydrates, 3 egg whites or 30 grams of protein powder.

22:30 1 cup low-fat milk.