Can anyone give a recipe and a way to make yourself gain muscle?

Load is the driving force for muscle growth. Gradually load your muscles so that they grow and grow, and you will get bigger and bigger.

If you want to grow muscle fast, you need to have the masochistic spirit of Kobe Bryant and Wade.

Also, to ensure adequate recovery and muscle gain, you should ensure that you consume 1 gram of protein per pound of body weight per day. Since you can only absorb 25-30 grams of protein per meal, it's best to eat every 2-3 hours. Also, make sure you have an adequate intake of carbohydrates and fats, otherwise you won't have the strength to train.

However, if you want to achieve obvious results within a month, you can only work hard, think too simply, and you will be disappointed in the end.

Coke contains hormones and calories!! You can eat breakfast and dinner as you normally would, and eat what is defined as junk food for lunch. Coke Burger Fried Chicken This is lunch, why are Americans so robust for this reason I don't believe you can try it.

I'll give you the simplest and most effective way to do it. That's how I exercised myself. Don't be so troublesome as they say.

It's a bit difficult to implement. There is no need to eat anything else. As long as you eat on time and rest on time.

Looking for a health club. If there is time. Exercise every day.

You have a lot of training equipment inside. A fitness consultant will teach you what equipment to use to build your muscles. It won't take more than a month for you to promise you that you will be satisfied...

Give it to me.

There is no need to eat anything else. As long as you eat on time and rest on time. Looking for a health club.

If there is time. Exercise every day. Also, eat more eggs!

Really eggs are very effective! And they were right! Exercise is essential!

Nutrition has to keep up.

Haha push-ups sit-ups I'm also a flyer.

In the process of fitness, many men may want to increase some muscles, so that their lines are fuller and look stronger, and if they want to increase their muscles, they will choose some methods that suit them to increase muscles. <>

There are many ways to increase muscles in daily life, you can increase the muscles of different parts through the exercises of different parts, and the more common ways to increase muscles in life include slowing down the speed of the action to feel the force of the target muscle group, this method is more suitable for auxiliary training, in strict accordance with the standard of action to feel the muscle force, rather than in order to complete training and training, many people will be very fast in the fitness process, and will not pay attention to the integrity of the action, This kind of training may damage the muscles, and even a lot of irregular movements, so that some muscles may not be able to get a good exercise, so the regular movements to slow down the speed of the exercise, can make the muscles slowly feel the force, you can increase the muscles. <>

There is also a more critical method is to change the training program regularly, the fitness plan is not static, according to the physical state and muscle growth to choose the exercise mode and exercise plan that adapts to themselves, so that the strength of the muscles will gradually improve, will not remain the same, because after your physical fitness reaches a certain level, the original fitness plan may not be able to improve muscle strength, fitness will slowly enter the bottleneck period, so if you want to increase muscles, you can reach a certain level. Swap out to a fitness regimen that's more suitable for you. Diet changes are also very important in the process of increasing muscle in fitness, eating more high-protein foods in daily life can also slowly promote muscle growth, more common high-protein foods include beef, chicken breast, eggs, milk and various soy products and other foods, in the process of increasing muscle in fitness, we must limit foods that are too high in calories and too high in fat, and we should also increase the intake of carbohydrates. Carbohydrates can fundamentally enhance the efficiency of protein metabolism, so that protein can enter the muscles faster and help muscle growth.

You can choose bench press barbell, push-ups, spring pull-ups, pull-ups, and irons, which can play a good role in building muscle. You can eat more chicken breast, beef, tofu, black beans, eggs, skim milk, these foods are very high in protein, which can have a good effect on muscle gain.

Strengthen exercise, warm up exercises, increase the amount of training, increase the intensity of training, and consume some protein powder regularly; Beef, chicken breast, eggs, milk, soy products, soy milk are all good foods to build muscle.

Pay attention to exercise, arrange your diet reasonably, pay attention to energy consumption, choose the right exercise method, you can eat some chicken, you can eat some foods with high protein content.

Dietary advice:

1. Eggs can be eaten two or three a day, but you need to pay attention to not eat two or three eggs in one go, eat a whole egg for breakfast, you can eat an egg white at noon, and eat an egg white for dinner. (Egg yolk is high in cholesterol, it is recommended to have one egg yolk a day).

2. In terms of meat dishes, chicken, duck and pork are rarely touched (except for chicken breast), although they also have a certain amount of protein, but they are also very fatty, so it is recommended to eat more fish. High in protein and low in fat. You can go to the supermarket and buy canned tuna.

3. Eat less carbohydrates of fine grains such as rice and noodles, and more carbohydrates of coarse grains such as potatoes, corn, sorghum and oats. (If you're thin, ignore it for now.) ）

4. Replenish a banana in time half an hour after exercise.

Beef, lean pork.

In traditional Chinese medicine, lean pork is used to nourish muscle.

Of course, you have to exercise, and you can't eat alone.

Breakfast: 200-250ml yogurt or low-skimmed milk (liquid or milk powder is acceptable) + 2 eggs (egg whites) + 2 square packets + 1 fruit.

Lunch: 1 bowl of rice + meat (chicken breast, fish, beef are acceptable) + greens.

Dinner: 1 bowl of porridge (any kind, low sugar) + 1 side dish + pasta to taste, 1 fruit in the evening.

Note: Dinner only needs to eat 7 into full, in order to help digestion, you can choose to go out for a walk after dinner, and eat the fruit again, if the conditions are good, drink some low-fat and high-protein milk before going to bed, you can buy skimmed better.

As for exercise, you only have dumbbells and arm strength machines, and there is no way to arrange a plan, so you use the 360 mobile phone assistant to use two software "Chest and Abdomen Tearing Fitness ** Tutorial" and "Advanced Chest and Abdomen Tear Fitness ** Tutorial", which also has a lot of text content that is also very helpful, or add me QQ, I have ready-made software,

Increase muscle in several squares to take the judgment method.

1. Control carbohydrate intake.

2. Ensure protein intake.

3. Increase the frequency of rushing for training and land dissipation.

4. Eat healthy fats.

5. Control the intake of tobacco and alcohol.

Eat foods that are rich in protein and vitamins in your diet. Eat less fatty foods, run more often, and do exercise. That's it. (^

What to pay attention to when eating for fitness.

Training 3 times a week, every other day, about 1 hour each time, practice the whole body, 4 groups of movements, 10-20 times per group, a group of 3 minutes of rest, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training. Use a machine that can adjust the weight freely for training.

This allows the muscles to respond better to the resistance generated by the device. Because it allows more muscles to participate in the exercise. When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force.

Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat. The daily recipe is:

Moderate protein, less fat, high content of carbohydrates. Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc.

Hehe, people with the same life insist on exercising in the morning and playing basketball in the afternoon, and it is best to eat well in the diet, otherwise the nutrition will not be able to keep up

Insist on playing basketball for two years, eat more meat every day, and ensure that you are fat.

If you don't train hard enough, there's no need to eat at all, just train for a while.