How can Skinny Fitness gain weight effectively?

My experience to gain weight is mainly to eat, three points of exercise and seven points to eat, it is best to have extra meals every day, 4 6 meals a day, to gain muscle not only need protein but also a lot of carbohydrates, 6 8g of protein per kilogram of body weight per day carbohydrates (this is not what the big brother said above, if you have more than three months of protein per pound of body weight per day, you should go to the hospital) The first two months of weight gain is the most obvious, I have gained 10 kilograms in two months (but it seems that most of it is fat) My current recipe is probably like this, Get up at seven o'clock in the morning with a cup of protein powder and a banana, eat breakfast half an hour later, two steamed buns, two eggs and a bag of milk, add a steamed bun and an egg white between nine and a half in the morning and ten o'clock in the morning, eat at half past twelve at noon, generally rice and chicken breast plus some vegetables, add a meal at half past three in the afternoon, rice and chicken breast (the amount is definitely less than noon), start exercising at half past four, add a banana and a cup of protein after six o'clock, eat dinner between half past six and seven o'clock is also steamed bread plus meat or egg white, add meals before going to bed, It is generally not recommended to eat too many carbs at this time, and it is easy to accumulate fat in the abdomen (but I often eat a lot at this time, maybe this is the reason why my abdominal muscles disappear) Although it is said that it is a three-point exercise and a seven-point meal, but without this three-point exercise, no matter how good the food is, it is estimated that you can only open another topic called Fat ** How to do it in the early stage? Muscle-building exercises are generally based on large muscle groups, that is, chest, back and legs, and it is good to practice three to four times a week in the early stage, that is, to practice one day and rest one day, because this allows you to exercise <> every time

Lian can recover better, so that your body is too tired and has the opposite effect. Every time I train the big muscle groups with the small muscle groups, the chest and heel humerus three, the dorsal Achilles humerus two, the legs and shoulders, and that's what my initial fitness plan is. After a month or two, when the body's weight and strength increase, you can start to change your fitness program and put your shoulders on a separate day to exercise.

After a while, you can further adjust your fitness routine according to your progress. As for whether to practice the arms alone, that is, the second and third humerus, it depends on personal feelings, if your arm tolerance is not so strong, it can only be a waste of time to practice your arms alone.

I've met a lot of friends who have complained to me about the difficulty of gaining muscle, some of them are training problems, but most of them don't know how to eat. I didn't know how to eat it before, and although the meat was long, I really learned to eat it until I had a preparation experience last year before I really understood how to use macroYou can read what I wrote about macro But this way of eating is too strict, not extremely self-disciplined people can't do it, don't make a large-scale recommendation here, and I only insisted on it for 2 months.

I can't see the specific amount of food that the landlord eats here, and the ideal diet plan for muscle gain is recommended to be 5-6 meals a day. What matters is not what you eat, but the total amount of carbohydrates, protein and fat you consume throughout the day. If ordinary people don't have the time or energy to record, the easiest way is to eat as much as possible.

Eat more rice every day. For example, I ate <> a day during the fat loss period

Breakfast: 5 egg whites plus a bowl of 100g oatmeal or corn flour; Lunch: 2 chicken rolls, equivalent to fat 52g, carbohydrates and 13g protein; Pre-training lunch: 1 chicken wrap; After training, protein isolate powder plus carb powder, a total of 45g protein, 30g carbohydrates; Dinner: 600g, skinless chicken breast, 100g, potatoes, 500g, cooked rice. So I ate almost 240g of protein, 340g of carbohydrates, and 50g of fat throughout the day. Ordinary people's self-requirements are not so high, and if the most delicious meals are accurately recorded, the easiest way is to increase the amount of carbohydrates, rice, potatoes, and vegetables.

Make adjustments every week, feel that there is no change in weight after exercising this week, and increase the amount of food next week.

It is as difficult for a thin person to gain weight as it is for a fat person, and a thin person also has the trouble of a thin person.

My initial weight was 130 pounds, height 183cm, and body fat. At this time, I had eight-pack abdominal muscles, but in my sophomore year, my lumbar vertebral disc was herniated, and after the operation, I still felt severely tired after sitting in my lumbar spine for a long time. At a young age, I can't do it at the waist, but I don't know how to solve it, so I can only sit by resting and wearing a belt, and the whole person is very uncomfortable.

It is said that it is necessary to strengthen exercise and exercise to nourish the lumbar spine. However, the lumbar spine has undergone surgery, not that it can be raised, and the lumbar spine cannot be used hard during exercise. Skinny abs, fat bears can't believe it.

But no matter how you eat, you can't get fat, I want to gain weight in Coke, but my roommate is fat and I am not fat.

When you are thin, you walk like a telephone pole, and it is uncomfortable to sit for a long time in the graduate school entrance examination, and the tables and chairs of 1.5 meters and 1.8 meters are the same, so it is unreasonable.

So after entering graduate school, I started to officially fitness.

Half a year after the workout, the shoulders have become wider, the legs are stronger, the reaction speed is faster, and there is no problem at all with sitting for a long time. A year later, the standard pants that I could do when I first started working out were complete.

In terms of body type, others look like the body of a badminton player, but in order to pursue a more perfect body and achieve my fitness goals, Peng Yuyan's figure still has a big step to go.

At this time, a new problem arose, and the stomach was thrust forward when standing. Because he is still too thin, the hip and waist muscles are not enough, so there is a forward bend. So if you want to really strengthen your waist, you need to gain fat and stock up on meat. So the abdomen was stockpiled for three months, and the body fat was reached.

The problem is that body fat is not only increased in the stomach, but also in the fat face. Now I'm crazy about reducing my belly, my small belly has finally been reduced, my eight-pack abs are still not obvious, and my face has gained a lot of weight.

Yesterday, I took a fitness photo of myself, and I found that my waist was a little thicker, my arms were thinner, and my breasts were smaller. Because I didn't like unicorn arms and big breasts before, I haven't practiced for more than a year, and it's a little uncoordinated if I haven't practiced all the time.

Next needed aerobics, chest, arms, abdomen had to do.

Legs, hips, shoulders and backs continue to keep.

It is still difficult to gain weight and lose fat, as well as coordinate development.

Thin people gain weight and gain weight as they are as troubled as fat people**. Most of these people have a bad stomach, which is not easy to absorb, so this kind of person must first do a good job of gastrointestinal maintenance, not overeating, not hungry and full, and at the same time to do more abdominal massage to ensure sufficient peristalsis of the stomach.

It is necessary to pay attention to the rules of diet, not to drink too much, to get drunk, not to eat in order to gain weight, the digestive system of the thin person is to be a little worse, excessive stuffing of food, alcoholism can only increase the burden on the stomach.

Try to eat 8 minutes full at each meal, arrange multiple meals, ensure the effective absorption of food, and pay attention to the nutritional balance of food, especially for people who want to gain muscle.

Choose foods that are easy to digest, light, non-greasy foods and try to eat as few spicy, frozen foods as possible to reduce digestive pressure on the stomach.

Make sure you eat enough protein, such as eggs, milk, beef, etc., and pay attention to the intake of other nutrients such as vitamins, fiber, inorganic salts, etc.

Proper exercise, exercise can promote the renewal of the body, timely replenishment of food energy after exercise, and can also ensure rapid absorption by the body.

Life and rest rules, some people think that staying up late will definitely make people fat, this idea is wrong, individual physique is different, some people staying up late will lead to fat and some people will get thinner and thinner, only by maintaining a good lifestyle habits can the body indicators operate normally.

Thin people should not overeat and drink too much, because thinness itself is a weak spleen and stomach function and poor absorption, and eating and drinking will hurt the spleen and stomach even more. You should eat small, frequent meals and eat cleanly.

Gain weight and eat! Gotta do it! No matter how correct the method is, it will not be effective. Fitness is corrected and optimized while doing it, which is more efficient than figuring it out first and then doing it.

Thin people want to gain weight, it's very easy to do, eat seats, don't exercise, and get fat in a few days.