For me, the kind better suited muscles

21 years old, weight 174 65KG, the body is not skinny, I want to lose weight while you can train the muscles, but do not want a long sideways - so we recommend their recommendations by muscle powder, or whether protein powder, or something - and want to give some suggestions, thank you. Go to the gym and the timing of the best

Hello,

in accordance with your request, I have the following recommendations:

men should be the most standard weight 70kg, body mass index of your complete normal, Congratulations on your

according to your age speaking, not completely stop bone development, should eat more protein for bone development, especially with the "amino acid" foods.

Such as: flour, wheat germ, beans, shrimp, crabs, shellfish, seaweed, beef, chicken, liver, Zhu Tuirou, eggs, milk, cheese and dark vegetables.

On the contrary, rice, desserts and other food products should not eat as much as possible, cola and fruit juice also eat the best, at least not with the protein-containing diets, because the sugar contained in them more than hinder the absorption of calcium is between you

The plan is to lose weight and build muscles, you can frequent meals mainly. Only because of an oversupply of fat diet, excess intake into fat.

I suggest you one day in six meals, breakfast, lunch, dinner, exercise before and after a meal, snack. Reasonable diet is conducive to a robust body structure.

Is a balanced nutritional meals according to the above proposal, normal meal. Exercise for a loaf of bread before the cup of milk or a piece of steamed egg, the full complement of protein and carbohydrates for exercise consumption of complement proteins blindly unscientific. Within half an hour after exercise adequate intake of foods containing protein, can be a piece of bread, not too much.

Midnight snack is a very important part of an hour before going to bed do not eat any food nor drink anything within half an hour of drinks like milk, no good! You can still use bread like digest and easy to use food, preferably a small glass of milk. Of course, the complete digestion fasting sleep.

For you mentioned muscle powder or protein powder, not recommended. This completely separated from the nutritional compounds are capable of providing high-quality nutritional role, but for students, white-collar salary Ceng terms do not apply, because you life lessons nutrition had enough you Duanlianxishou own use. Unless you are a professional fitness people, a huge amount of daily exercise, intake of nutrients needed.

Gym, the amount can not, go to the better, after all, a professional targeted equipment. To sculpture every muscle in your body. Proposed to 3 times a week is appropriate, every time a large muscle group exercises, together with its accompanying small muscle groups. Such as: chest workout Monday, Wednesday exercise the back, can exercise the leg Saturday. Each exercise should be better targeted increase muscle.

This is for a comprehensive answer to your question.

Points to me, thank you!

it first and then start running down body muscle training is recommended that you use creatine

the most healthy thing to eat chicken protein milk