Clarissa The 21-day muscle gain and fat loss plan is suitable for those who are overweight and like ball sports male Friends, let’s follow the editor to take a look at this 21-day plan to build muscle and lose fat. You can try it after practicing it first.
Because the intensity is not high, three classes are arranged, and the exercises can be practiced in cycles, no more than six days a week.
exercise plan
Lesson 1
1. Pectoralis major: Barbell bench press (can be divided into upper, middle and lower) 4*10 (i.e. 4 groups*10 times), dumbbell fly 4*10.
2. Triceps dumbbell arm extension at the back of the neck 4*12.
3. Jog for 20 minutes.
Lesson 2
1. Thighs: Barbell squat 4*10, dumbbell power squat 4*12.
2. Standing calf raise 4*16.
3. Shoulder barbell press 4*10.
4. Jog for 20 minutes.
Lesson 3
1. Back: pull-ups 4*8, prone rowing 4*10.
2. Biceps curl 4*10.
3. Jog for 20 minutes.
Lesson 4
1. Abdomen: Do 3*12 sit-ups.
2. Lie on your back and draw your legs 3*12 (this action is very effective for the lower abdomen).
3. Jog for 30 minutes.
meal plan
You can eat small meals frequently, six meals a day. In addition to the main meals, you can also add zero supplementary meals. Eat more rice, pasta, egg , meat, milk.
1. Breakfast
A cup of milk with muscle-building powder, noodles, and eggs.
2. Breakfast and lunch room
A cup of muscle-building powder or whey protein drink, and an egg.
3. Chinese food
2~4 taels of rice, 1~2 taels of meat, 2 eggs, and some green vegetables.
4. Chinese Dinner Room
A cup of yogurt or protein drink and a bit of bread.
5. After training
Take a cup of muscle-building powder drink immediately and a cup of whey protein drink every half hour.
6. Dinner
You can drink a whey protein drink before going to bed with lunch. In addition, you must pay attention to rest, do not stay up late at night, and use the Internet less. When you first start using nutritional supplements, reduce the dosage by half, and then gradually increase it after the gastrointestinal absorption function improves.
