Tall and thin people fitness exercise plan and diet plan

Fitness plan for tall and thin man:

　　Mr. He is 24 years old and an employee of a company. He is 180 cm tall and weighs 56 kilograms. Due to work reasons, he often does not eat breakfast in the morning and has almost no exercise every day. After returning home from get off work, he stays online every day and often goes online until late at night. He wants to change his figure through equipment and make his body stronger, but he doesn't know where to start.

　　Fitness bar analysis and improvement suggestions:

1. The man's height and weight index is 17.67, which is thin; according to the dietary arrangement of muscle building principle, the total daily energy intake should be: 2800kcal (56kgx50kcal);

　　2. The man's diet is irregular, and he should match his diet reasonably, develop good eating habits, insist on the energy supply ratio of 3:4:3 for 3, and must develop the habit of eating breakfast;

　　3. Lack of deficiency Exercise, which leads to slowing metabolism;

　　4. Sleep irregularly, you should develop good living habits.

　　Sports suggestions:

　　Mr. He should take time to exercise after work. He can choose a fitness center close to the company or home, and can perform equipment training 3-5 times a week. Since Mr. He had no habit of exercise before, he should focus on training large muscle groups in the first two weeks, such as: chest, back, legs, etc. After 2 weeks, small muscle training, such as bipedal, tripedal, etc. It is necessary to develop comprehensively, and do not train one or several muscles alone. At the same time, pay attention to the intensity of the training (time, weight, frequency), and proceed step by step to avoid muscle soreness as much as possible to avoid inconvenience to work the next day.

　　Suggested diet plan:

　　Meal times Food name Intake

　　　　　　　　　　　　　　　Bread: 200g bread, 200ml milk, 1 egg 50g, 100g egg white

　　　　　Chinese food: 200g steamed buns, 100g rice, 100g fish, 100g beef (lean) 100g potatoes, 100g tomatoes, 100g bananas, 15g oil

　　Dinner: 200g steamed buns, 50g eggs, 100g shrimp, 100g tofu, 100g cucumber, 100g apple, 100g oil

　　　　　A day of caloric intake

　　　Breakfast Lunch Dinner Total All-day

　　　　Energy (kcal) 870 1070 810 2750

　　Percentage of energy supply (%) 31% 39% 30%

　　The heating ratio of three major nutrients in each meal

　　Nutritions Protein Fat Carbohydrates

　　Heating ratio (%) 21 21 58