I started my fitness at 30 and work out for 4 years. In the early days of my fitness, I found that eating played a big role. Focus on the protein, carbohydrate and fat content of foods during my workout. When these nutrients enter the body, they release heat, which is used to maintain normal metabolism and daily activities. How many calories you eat each day affects your body shape.

Protein is an important source of muscle synthesis, should focus on intake; Carbon water maintains blood sugar, liver glycogen and muscle glycogen, helping to keep the spirit up; Fat plays a role in normal metabolism and hormone regulation and needs to be properly consumed. During my workout, I aim for a proportionate intake of all three nutrients, 1.8 grams of protein, 3.5 grams of carbohydrates and 1.2 grams of fat per kg of body weight per day. Combined with moderate-intensity aerobic training three times a week, as well as anaerobic training for body shaping.

Choose a breakfast that is high in carbohydrates, medium in protein, and moderate in unsaturated fatty acids, such as one bowl of oatmeal, two slices of whole wheat bread, three boiled egg whites, and a few unsalted mixed nuts.

Lunch with a medium carbohydrate, high protein and moderate fat, such as whole-grain rice, steamed beef and steamed vegetables. The right amount of carbohydrate intake before training, such as a banana.

Dinner options are light on carbs, high in protein and moderate in fat, such as tuna and avocado sandwiches and shrimp and quail egg salad.

The adjustment of diet has played a big role in my fitness process and helped me finally achieve my ideal body shape.