Six meals a day for perfect muscle building from a fitness coach

　　The first meal is breakfast around 7:00-8:00

　　Carbohydrates: A steamed bun, bread, wreath, rice, or noodles can be used (the amount is slightly larger)

　　Protein: one cup of protein powder, 2 egg whites

　　Fruit and vegetables: a banana or an apple

　　Fatty nuts: 2 walnuts

　　Nutritional supplements: One tablet of Centrum

　　The second meal is added around 10 o'clock

　　Carbohydrates: A slice of bread or a steamed potato

　　Protein: one egg white, protein milk

　　Fruit and vegetables: One banana or kiwi

　　The third meal: around 12 o'clock, lunch

　　Carbohydrates: A large bowl of rice, noodles or dumplings, rice noodles are all acceptable

　　Protein: Liver, beef, fish, chicken, tofu, and seafood are all acceptable (choose braised, stewed, or steamed)

　　Vegetables and fruits: daylilies, kelp, mushrooms, cauliflower, bean sprouts, bell peppers, spinach

　　Fatty nuts: a handful of cashews