I want to become a muscular man, please give me more advice, what to eat, how to exercise, etc., tha

If you can afford it, it's best to find a bodybuilding club. Let the coach make a reasonable plan based on your own specific situation. Pay more attention to protein intake in your diet. It's better to buy some muscle building powder and creatine or something.

How to practice There are many aspects of eating on the Internet It is recommended to eat more beef and chicken!

Go to a health club and work out and eat plenty of protein.

Are you going to be bodybuilder or fighting type Give me an answer and then chase the score and I'll give you a large amount of satisfaction with your mouth.

Principles of a muscle-building diet:

1. Replenish enough calories: Muscle growth consumes energy, and without enough calories, it is impossible to ensure the normal growth of muscles.

2. Supplement enough carbohydrates: Energy is mainly provided by glycogen during bodybuilding training, and the intake of carbohydrates can replenish glycogen, supply energy, and prevent muscle breakdown caused by training.

3. Supplement high-quality protein raw materials: Protein is the cornerstone of muscle composition and the foundation of muscle growth, so it is necessary to consume sufficient high-quality protein every day.

There are several foods you can eat to build muscle:

1. Fatty beef. Fatty beef is high in protein, and after acid excretion, eating more is not burdensome to the body. And beef is low in fat, making it the preferred food for muscle gain.

2. Add some vegetables and fruits while eating fatty beef to supplement vitamins. It has a good effect on increasing muscle, such as oranges, pineapples, strawberries, broccoli, lettuce, greens, etc.

3. Eat more carbohydrates. For example, multigrain steamed buns, corn, oatmeal, etc.

The most important thing is to supplement with animal protein – either protein powder or egg whites can be used. In addition, milk and beef are also very effective adjuncts.

Spinach. Beef.

Exercise more for a month, and there will be muscle drops on your body!

The main thing is to exercise more.

More training is all you need, and it's best to stick to muscle training for more than three hours a day.

Consistent workouts are a must, supplement more protein, and the coach will recommend you to eat professional fitness foods such as muscle building powder.

It is more appropriate to go to the gym, and the coach will help you develop a training plan that suits you.

1: Cardiopulmonary function training plan: (The improvement of cardiopulmonary function is very beneficial to muscle gain) 2-3 times a week, 30-60 minutes each time The heart rate is controlled at (220-your age) x 80%.

2: Strength training plan reference.

a.Jog to warm up for 10 minutes.

b.Stretch the target muscles (with static stretching).

Day 1 Leg and Abdominal Training: Leg training is good for whole body muscle length, sitting leg press 4 sets x 10-12 reps.

Smith squats 4 sets x 10-12 reps.

Leg curls: 4 sets x 10-12 reps.

Hanging leg raises: 4 sets x 15-20 reps.

Sit-ups: 4 sets x 15-20 reps.

Ramp sit-ups: 4 sets x 15-20 reps.

Supine sit-ups: 4 sets x 15-20 reps (to practice oblique muscle movements), fitness ball crunches: 4 sets x 15-20 reps.

Leg crunches 4 sets x 15-20 reps.

Reverse crunches: 4 sets x 15-20 reps.

Traditional crunches: 4 sets x 15-20 reps.

Day 3 Chest and Shoulder Training:

Horizontal barbell press: 4 sets x 10-12 reps.

Lie flat dumbbell press 4 sets x 10-12 reps.

Incline dumbbell press 4 sets x 10-12 reps.

Upward incline dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell flying bird 4 sets x 10-12 reps.

Seated dumbbell press 4 sets x 10-12 reps.

Standing dumbbell flying bird 4 sets x 10-12 reps.

Standing dumbbell side raise: 4 sets x 10-12 reps.

Day 5 Back Training:

Dumbbell one-arm row: 4 sets x 10-12 reps.

Dumbbell leg curl deadlift 4 sets x 10-12 reps.

Roman chair push-ups: 4 sets x 10-12 reps.

T-pole row: 4 sets of x10-12 reps.

Wide-grip pull-ups 4 sets x 10-12 reps.

Leg curl deadlift 4 sets x 10-10 reps.

Anterior neck pulldown: 4 sets x 10-12 reps.

Day 7 two-head and three-head training:

Dumbbell arms lift 4 sets x 10-12 reps.

Dumbbell single-arm curl 4 sets x 10-12 reps.

Seated dumbbell alternate curl 4 sets x 10-12 reps.

Single-arm dumbbell neck back arm flexion and extension 4 sets x 10-12 times.

E-Z barbell curl 4 sets x 10-12 reps.

Rope press down 4 sets x 10-12 times.

If you want to become strong, you need to work hard for a long time If you can't eat hot tofu in a hurry, there are many specific exercise methods, all of which are regular, don't fish for three days and dry nets for two days You can go and buy a fitness book and come back and read it All of the above are available.

Muscle Enlargement, Schwarzenegger has played before! In addition, a lot of equipment is required to work!!