一、正餐（中、晚）+辅食（起、睡）仅适合增重选手
- 正餐（中、晚）含蛋白质和碳水的各类绿色健康食物。
- 辅食（起、睡）30g奶粉+30g碳水+500ml温开水。
二、锻炼增肌（室内）+运动减脂（户外）
锻炼增肌（室内）全身训练
多个项目（包括徒手，以及哑铃和杠铃的使用），合理划分为“4次训练”，1次“1练”，4练结束，则作为一个完整训练周期。每次训练，分为前后两组，前后每组又细分两个小组，共四个小组。每个小组项目训练次数，或40次，或20次，或12次，或2分钟。训练时间，则定于当天下午3-5点或晚间9-11点种。具体“训练项目分类”，见后。
准备，热身+收尾。
- 准备：挺胸收腹（稳定核心），沉肩（肱二头肌内侧紧贴胸肌）。注意动作规范、追求稳定，避免幅度过大，导致关节完全锁死，以致降低锻炼质量，或损害身体健康。
- 热身+收尾：20个标准俯卧撑（可分组）。
1次训练：肩部。
哑铃：前平举、侧平举、肩部推举（复合动作），反向飞鸟，每小组20次，共4个小组。
- 前平举：主要锻炼三角肌前束。侧平举：主要锻炼三角肌中束。肩部推举：主要锻炼三角肌前束和中束。反向飞鸟：主要锻炼三角肌后束。
2次训练：胸背。
杠铃：卧推、划船；每小组8-12次，共4个小组。靠墙山羊挺身，每小组40次，共4个小组。
- 杠铃卧推：主要锻炼胸肌和肱三头肌。杠铃划船、靠墙山羊挺身：主要锻炼背部肌群。
3次训练：手腿。
杠铃：深蹲、弯举；每小组8-12次，共4个小组。垫脚掌、脚后跟，上、下翻手腕（负重哑铃）；每小组40次（可分组），共4个小组。
- 杠铃深蹲：主要锻炼腿部、臀部肌肉。杠铃弯举：主要锻炼肱二头肌。上、下翻手腕：主要锻炼手部和前臂肌群。垫脚掌、脚后跟：主要锻炼脚部和小腿肌群。
4次训练：腹部、核心。
抬腿、卷腹、俄罗斯转体（哑铃负重）；每小组40次，共4个小组。
- 抬腿：主要锻炼下腹肌。卷腹：主要锻炼上腹肌。转体：主要锻炼侧腹肌。平板支撑：主要锻炼整个核心区域。
日常复合活动：
1、眼、头、颈。
咬合+转眼（顺时针、逆时针），咬合+转颈（向上、向左、向右），各40次。
2、双下巴
核心动作：闭齿微笑 + 下巴前伸 + 舌顶上颚 + 吞咽，每组保持5–10秒，重复10–15次。
- 表情肌：提升脸部线条紧致度，抗垂、强表情控制。
- 颈阔肌 + 舌骨肌群：塑造颈线轮廓，紧实下颌区域。
- 舌肌 + 咽缩肌：优化吞咽与呼吸功能，预防打鼾与气道塌陷。
3、肋间肌
- 深呼吸练习：胸腔外扩 + 腹部同步膨胀，4秒吸气 / 4秒呼气，持续1–2分钟，强化呼吸深度、躯干稳定。
- 侧弯动作：活化侧肋间肌群，提升胸廓弹性与体感联动。
备注：“哑铃”，2.5-5kg、两只；“杠铃”，10-35kg、一只。循序渐进。
运动减脂（户外）
快走、跑步，骑行、爬山，……
三、碳水+蛋白质（训练日，额外补充）
- 训练前：（辅食）30g奶粉+30g快碳+500ml温开水。
- 训练后：500ml温开水+30g分离乳清蛋白+30g快碳，+其它（水果、坚果等）。
四、益生菌+复合维生素
促进消化、维持肠胃健康，补充营养素……
五、温开水
锻炼、运动的间歇时候，以及分离乳清蛋白的吸收，需要消耗大量水分。为避免上火，需要及时补水。
六、额外组……
平时辅助进行的俯卧撑、引体，强化上肢、胸部与肩背的力量；然后针对腘绳肌群的专项训练和拉伸。
（训练和拉伸腘绳肌群的方式，都有以下几种：
坐式手臂前伸，坐式V形拉伸，仰卧V形拉伸，双边跪膝，仰面拉伸，膝关节静靠，双边倒V形，双边坐式，坐式牵引。除了以上拉伸，能够锻炼到腘绳肌，在日常生活当中，“爬楼梯”（上坡），也是比较便捷且高效，能够锻炼到腘绳肌的方式。）
Ultimate Muscle Gain & Fat Loss Guide: Structured Nutrition & Training Program
I. Main Meals (Lunch, Dinner) + Snacks (Morning, Before Bed) – Suitable Only for Those Gaining Weight
- Main Meals (Lunch, Dinner): Include various green, healthy foods rich in protein and carbohydrates.
- Snacks (Morning, Before Bed): 30g milk powder + 30g carbohydrates + 500ml warm water.
II. Muscle Building (Indoor) + Fat Loss (Outdoor)
Muscle Building (Indoor): Full-body training.
Routine: Divided into four training sessions, with each session consisting of “1 workout.” After completing all four sessions, it counts as one complete training cycle. Each session is split into two parts, and each part is further divided into two subgroups, totaling four subgroups. Repetitions per exercise may be 40, 20, or 12 times, or timed for 2 minutes. Training is scheduled for 3–5 PM or 9–11 PM. See detailed “exercise categories” below.
Preparation and Warm-Up/Wrap-Up:
- Preparation: Chest up, abs tight (stabilizing core), shoulders down (biceps pressed against chest muscles). Perform movements with proper form, ensuring stability and avoiding overextension that may lock joints, reducing workout effectiveness or causing injury.
- Warm-Up/Wrap-Up: 20 standard push-ups (can be divided into sets).
Session 1: Shoulders
Dumbbell exercises: Front raise, lateral raise, shoulder press (compound movement), and reverse fly. Perform 20 reps per subgroup for a total of four subgroups.
- Front raise: Targets the anterior deltoid. Lateral raise: Targets the middle deltoid. Shoulder press: Targets both anterior and middle deltoids. Reverse fly: Targets the posterior deltoid.
Session 2: Chest and Back
Barbell exercises: Bench press, bent-over rows (12 reps per subgroup, four subgroups). Wall-supported hyperextensions (20 reps per subgroup, four subgroups).
- Barbell bench press: Targets the chest and triceps. Barbell bent-over rows and hyperextensions: Target the back muscles.
Session 3: Arms and Legs
Barbell exercises: Squats, biceps curls (12 reps per subgroup, four subgroups). Dumbbell exercises: Toe raises, heel raises, wrist flexion/extension (40 reps per subgroup (can be divided into sets), four subgroups).
- Barbell squats: Target the legs and glutes. Barbell curls: Target the biceps. Wrist flexion/extension: Targets the forearms and hand muscles. Toe/heel raises: Target the calves and feet.
Session 4: Core and Abs
Leg raises, crunches, Russian twists (40 reps per subgroup, four subgroups).
- Leg raises: Target the lower abs. Crunches: Target the upper abs. Russian twists: Target the obliques. Plank: Engages the entire core area.
Daily Compound Activities
1. Eyes, Head, Neck Coordination
Action: Jaw clenching + Eye rotation (clockwise & counterclockwise), Jaw clenching + Neck rotation (upward, left, right), Repetitions: 40 times each direction.
2. Double Chin Reduction Routine
Core Movement: Closed-teeth smile + Chin thrust forward + Tongue pressed to upper palate + Swallow, Hold each rep for 5–10 seconds, repeat 10–15 times.
Targeted Muscle Activation:
- Facial Muscles (Expression Control): Enhances facial definition, lifts sagging, and improves muscle control.
- Platysma & Suprahyoid Muscles: Sculpt the jawline and firm up the neck area.
- Tongue & Pharyngeal Muscles: Improve swallowing and breathing coordination; may help prevent snoring and airway collapse.
3. Intercostal Muscle Activation
- Deep Breathing Practice: Expand chest laterally + Simultaneously inflate abdomen, Inhale for 4 seconds / Exhale for 4 seconds, Duration: 1–2 minutes, Strengthens deep breathing capacity and trunk stability.
- Side Bend Exercise: Stimulates lateral intercostal muscles, enhances rib cage flexibility and full-body sensory integration.
Note: Dumbbells: 2.5–5 kg, pair; Barbell: 10–35 kg, single; Increase weight progressively based on your adaptation.
Fat Loss (Outdoor):
Activities include brisk walking, running, cycling, hiking, etc.
III. Carbohydrates + Protein (Extra Intake on Training Days)
- Pre-Workout: 30g milk powder + 30g fast-digesting carbs + 500ml warm water.
- Post-Workout: 500ml warm water + 30g whey protein isolate + 30g fast-digesting carbs, along with fruits, nuts, or other snacks.
IV. Probiotics + Multivitamins
Promotes digestion, maintains gut health, and supplements essential nutrients.
V. Warm Water
During exercise and recovery, significant hydration is needed to aid in protein absorption and prevent dehydration.
VI. Additional Sets
Regular push-ups and pull-ups to strengthen the upper body, chest, shoulders, and back. Additionally, specific exercises and stretches for the hamstrings.
(Hamstring Exercises/Stretches:
Seated forward stretch, seated V-stretch, supine V-stretch, kneeling stretches, supine hamstring stretch, static knee presses, bilateral inverted V, seated pulls, etc. Apart from the above, stair climbing (or uphill walking) is a convenient and effective way to train the hamstrings in daily life.)