## 2000 cal per day
## 7 piece of protein (per day). should eat low oil at night. Soya beans or milk.
## a piece of meat take 1/3 of space if your hand. dont eat meat with oil at night!!!

## oil:
	* sauce:only powder format.
	* soup:清湯 不要油的
	* meat:吃白肉 去皮和肥肉
	* wine:dont drink wine. cal is a lot.

## exercise:
## 15 minute before exercise:
	* 2 c6h12o6

## after exercise in 1 hour need to eat:
	* 3 c6h12o6.
	* 1 protein.

## before sleep:
	* !!!! drink milk 酪蛋白 !!!!