My experience of weight gain is mainly to eat, three practice seven eat, every day, the best with additional meals, 4 to 6 meals a day, muscle not only need protein but also need a lot of carbohydrates, per kilogram of body weight per day 1.5 to 2g protein 6 to 8g carbohydrates (this point is above the big brother is not right, if each pound of body weight per day more than 1.5g of protein in the three months you should be admitted to the hospital) the first two months of the weight gain The most obvious, I grew 10 kilograms in two months (but it seems that most of the fat) My current recipe is about this, get up at 7:00 a.m. a cup of protein powder with a banana, half an hour later to eat breakfast, two steamed buns, two eggs and a bag of milk, 9:30 to 10:00 a.m. between the addition of a steamed bun and an egg white, 12:30 p.m. to eat, is generally a rice bowl with chicken breasts with some vegetables, 3:30 p.m. to add a rice bowl with chicken breasts (certainly more than the amount of noon) Plus chicken breast (the amount is certainly less than at noon), 4:30 to start working out, six o'clock at the end of a banana with a cup of egg white, 6:30 to seven o'clock dinner is also steamed buns with meat or egg white, before going to bed to see the situation of the additional meals, generally do not recommend that this time to eat too much carbohydrates, easy in the abdomen to accumulate fat (but I often eat a lot of this time, perhaps this is the reason why my abs disappeared), although three points of the practice of seven points to eat, but no This three points of practice, eat again good estimate can only let you open another topic called fat weight loss early how to do? The muscle building exercise is generally based on large muscle groups, that is, chest, back and legs, the initial three to four per week on the practice, that is to say, practice one day off one day, because this allows you to work out each time can be better recovery does not let your body is too tired and play a counterproductive. Each training large muscle groups with small muscle groups, chest and brachialis, back and brachialis, legs and shoulders, my initial fitness program is like this. After a month or two after the weight strength body capacity to increase, you can start to change the fitness program, the shoulder is also a separate day to practice. After a while you can further adjust the fitness program according to your progress. As for whether to arm is also the humerus two humerus three alone a day to practice this depends on personal feeling, if your arm tolerance is not so strong arm alone can only be a waste of time to practice.