• Breakfast
  - 2 slices whole wheat bread / 3-4 tablespoons oatmeal
  - One item multivitamin and multimineral supplement pills
  - A glass of milk or beverages high in protein low in fat and sugar is good for muscle growth

• Snacks in the morning
  - Consumption of supplements of 100% whey protein isolates
  - 1 apple / orange / pear

• Lunch
  - 100 grams chicken breast / fish / beef
  - 50-80 grams of brown rice
  - 100 grams of vegetables
  - One item of multivitamin and multimineral supplement pills
• Snacks after lunch
  - 2 slices whole wheat bread / 2-3 tablespoons oatmeal
  - Consumption of supplements of 100% whey protein isolates

• Before exercise body shaper
  - Consumption of creatine supplementation is capable of providing more power.
  - 1 banana

• After exercise body shaper
  Drink a glass of milk or beverages high in protein low in fat and sugar is good for muscle growth

• Dinner
  - 100 grams chicken breast / fish / beef
  - 50-80 grams of brown rice
  - 100 grams of vegetables
  - One item of multivitamin and multimineral supplement pills

• Before sleep
  Consumption of supplements of 100% whey protein isolates

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