肌肉网提示:此增重计划没有涉及任何营养补剂,适合在校学生和追求一般身材的初级爱好者。
晨餐(7:30):1个全鸡蛋+一个馒头+纯牛奶或一个全鸡蛋+稀饭
半晨餐(10:00):2根香蕉,三片全麦面包
午餐(12:00):食堂(米饭或者馒头,两个荤菜)
训练前餐(3:30):1杯豆奶+一个面包
锻炼(6:00-7:00)
晚餐(7:30):2个鸡清,米饭或者馒头,一个苹果;
睡前1个小时:酸奶+全麦片+一个面包
饮食习惯纠正:因为瘦人的消化吸收功能比较弱,所以要少食多餐,细嚼慢咽。坚持科学方式,再加以增肌器械锻炼,就能得到想要的目标。
在校学生和一般健身爱好者可以通过哑铃锻炼达到增肌增重的效果。
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