Can you help me make a plan for fat loss and fitness, and if you need any information, you can ask m

Eat fruits and vegetables, eat less rice and greasy vegetables, don't eat dinner, plus exercise, and you will lose weight if you don't take ** medicine.

1.Don't practice for more than three days in a row, up to five days a week, and your body will be too tired if you practice six days a week.

Our bodies become very tired after entering a high-intensity workout. Proper rest allows the depleted energy and nutrients to be replenished back to the original cells. After resting, it can also make the body more adaptable to training and become stronger.

2.The training time and frequency should be well controlled.

Properly practicing some powerlifting items (squats, bench presses, deadlifts), and controlling the number of times in a single set within 3-5 times, can promote the secretion of growth hormone and testosterone, help to build muscle, and at the same time do not consume muscle;

Do not train for more than 60 minutes (plus a pre- and post-stretch warm-up). Do the best quality training in the shortest amount of time.

3.It is best to get 8 hours of sleep a day, and it is best to go to bed before 11 o'clock.

Recipe 1: Drink 1 cup of water in the morning, about 300ml. 100 grams of coarse grain porridge for breakfast, 100 grams of lean meat stuffed buns.

1 fruit for breakfast and lunch. For lunch, 100 grams of rice, 100 grams of skinless chicken, 100 grams of mushrooms, and 100 grams of each of the two types of vegetables. 1 fruit for lunch and evening.

Dinner: 100 grams of rice, 100 grams of peeled seafood, 100 grams of soy products, 100 grams of vegetables. Drink 250 ml of skim milk before going to bed.

Recipe 2: Drink 1 cup of water in the morning, about 300ml. 400ml of fresh milk for breakfast, 100g of whole wheat bread.

1 fruit for breakfast and lunch. For lunch, 100 grams of rice, 100 grams of lean beef, 100 grams of mushrooms, and 100 grams of each of the two types of vegetables. 1 fruit for lunch and evening.

Dinner 100 grams of rice, 100 grams of peeled seafood, 100 grams of kelp, 100 grams of vegetables. Drink 250 ml of soy milk before going to bed.

Recipe 3: Drink 1 cup of water in the morning, about 300ml. 200ml of soy milk for breakfast, 1 egg, 100g of staple food.

1 fruit for breakfast and lunch. For lunch, 100 grams of rice, 100 grams of livestock and poultry liver, 100 grams of kelp, and 100 grams of vegetables. 1 fruit for lunch and evening.

Dinner: 100 grams of rice, 100 grams of peeled seafood, 100 grams of soy products, 100 grams of vegetables. Drink 250 ml of skim milk before going to bed.

In terms of exercise, aerobic exercise should be carried out for more than 30 minutes, and it should be insisted on every day.

It's not very simple, it's just dieting and exercise, and it requires a plan.

In the club plan.

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine twists, sit-ups: 4 sets x 15-20 reps (to practice oblique muscles), and hanging leg presses: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Back training on the fifth day.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7: Two- and three-headed training.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

Family dumbbell program.

Chest and shoulder training:

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Back training. Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Abdominal training. Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

B2-head and triple-head training.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Male Muscle Builder Primary Training Program.