Teach you how to grow from skinny to muscular man
Many thin people want to gain weight and have developed muscles, but don’t know how to start, and as a beginner Going to the gym is often daunting.
1. Eat more.
Skinny people often claim that they eat everything but don’t gain weight. The fact is that the reason why you don’t gain weight by eating everything is because you don’t eat too much. You can change this.
Record calories: Record the calories you consume every week. You need to eat 20 times your body weight in calories every day. It may be difficult to achieve now. This is how you lose weight.
Eat food with weight * 20Kcal. If your weight is 140lbs, then you need 140 per day
Increase heat. After two weeks, increase the calories by 500Kcal per day. If you still eat as many calories as you did in the first two weeks, you will not feel sick. For a person weighing 140lbs, the caloric requirement increases from 2800Kcal to 3300Kcal after two weeks.
Record weight. Measure your weight every week. If you gain weight just eat the same amount of calories. If you don’t gain weight, you need to gain 500 pounds each day for the next weekkcal of calories, follow this method until you achieve a satisfactory weight.
2. Eat 6 times a day.
Stop drinking coffee to kill time, eat nothing before lunch, then eat a big lunch, and then. Eat late night snacks late at night,To develop the habit of eating six meals a day, don't forget the times in between.
Eat breakfast. If you don't eat breakfast your body willWill consume muscle. If you want to transform from a skinny man to a muscular man, you need to eat within an hour after getting up and develop the habit of eating breakfast.
Eat every three hours: Set a time for each meal and stick to it strictly. Breakfast at 7 a.m., brunch at 10 a.m., lunch at 1 p.m., lunch and dinner at 4 p.m., dinner at 7 p.m., and 10 p.m. before bed Late night snack
Alternate meal sizes. If you eat 3000Kcal a day, try 600Kcal for breakfast, lunch and dinner, and 400kcal for the other. There is no exact science to this, what matters is daily/weekly/ Calories per month, not per meal
3. Eat high-calorie foods.
Vegetables are healthy food, but they have no effect on building muscle. For example, 250g of olives only contains 100 calories. What you need is high in calories.
Complete carbohydrates: oats, rice, flour, potatoes, sweet potatoes, beans, etc., 200g of pure flour contains 700kcal Heat.
Milk: If you are not afraid of gaining weight, drink whole milk, otherwise drink skimmed milk. One liter of full milk Fat milk contains 500kcal
Nuts: almonds, cashews, walnuts, peanuts, etc. 100 grams of peanuts contain 500kcal, you can also try Peanut butter.
Healthy fats: flax oil, liquid fish oil, olive oil, etc. 1tbsp. Let you Increase calories by 300kcal per day
4. Strength exercise.
The stronger you become, the more developed your muscles will be. Perform strength exercises. Do exercises that work multiple muscles: lead Body lifts, bench presses, weight lifts, dumbbells, and most importantly: squats
Use an empty barbell when you first start to learn how to do this exercise . Then gradually increase the weight. If you don’t know how to start, you can refer to the 5*5 training process for 30 minutes three times a week.
5. Get protein.< /span>
You need to get protein to build muscle and recover from training. Your body weight How many pounds do you need to consume at least how many grams of protein per day? Here are the sources of protein:
Lean meat: beef, pork, lamb , venison, bison, etc.
Poultry: chicken, turkey, duck, etc.
Fish: tuna, salmon, mackerel, etc.
Eggs: Eat vitamin-rich yolks.
Dairy products: milk, cheese, cottage cheese, yogurt, etc.
Time: not fixedtime
If you weigh 140lbs and eat a can of tuna for lunch, 200g of quarkAs a meal, 300g of meat for dinner and 500ml of milk a day will give you 140g of protein.
6. Prepare food in advance.
No one has time to cook three meals a day, so it would be more convenient to prepare them in advance. arriveWhen it's time to eat, just take it out of the refrigerator and heat it in the microwave for 2 minutes.
Morning: start 30-45 minutes in advanceMake your bed and have your food ready for the day including breakfast, just in time for the fridge to cool down while you take a shower.
Night: ifIf you can't get up in the morning, you can prepare food for the next day after get off work.
It’s actually not as troublesome as it sounds. AnywayYou have to prepare breakfast and other meals as well. Get twice the result with half the effort. Save the leftovers for tomorrow. You'll get used to it.
7. Bring food with you.
To avoid being unable to eat for three hours, develop the habit of carrying food.
Work and school: Prepare food in advance and take it with you to work or school, and ask if there is a microwave to heat it;
Watch a movie: Carry a bag of peanuts instead of popcorn and ice cream, which is healthier, contains more calories and saves money;
Go out: Eat before you go, and bring a bag of peanuts and a protein drink to prevent hunger.
Don’t mind drinking protein shakes in public. Don’t mind eating your own food while your colleagues go out to eat non-nutritious food. No matter what others think, you need to gain muscleAnd be healthy.
Skinny to muscular man diet, some stimulation to start implementing, Use body weight*20kcal to determine yourHow much should you eat?
Breakfast: omelette, oats with raisins and milk, milk oatmeal rolls;
Lunch: quark and apple, peanuts, protein drink;
Lunch: rice and tuna, turkey sandwich, bologna pasta;
Dinner: rice, bean products and meat or chicken, fruit after meal;
Supper before going to bed: cottage cheese, flax seeds and nuts, a glass of milk.
Follow the above tips for gaining weight: Sometimes you will force yourself to finish the food. Preparing your own food is more effective than buying food at the curb. If you really want to change your skinny condition, you have to do this, otherwise, you're not changing.