Eat:
You should eat high-quality foods rich in carbohydrates and rich in protein, and eat five or six meals a day. About one kilogram of body weight needs to eat 360g carbohydrates and 1.8g protein every day. For example, if you120kg, you should eat enough carbohydrates and 108g protein every day. Foods rich in carbohydrates are: rice, noodles, steamed bread, potatoes, sweet potatoes and other foods rich in protein are: egg white, chicken breast, beef, shrimp and so on.
Practice:
1, first train large muscle groups, thin people want to see the effect of becoming stronger quickly, and give priority to training large muscle groups, which include chest, back and legs, and are also the most important way to gain weight;
2. Methods: Heavy weight, high group number (4~6 groups), 6~ 10RM, compound movements, mainly free weight, such as squat, hard pull, pull-ups, bench press and other multi-joint movements. Rest between groups for 60~90 seconds, and as the weight increases slowly, the muscles will grow up slowly;
3, planning, training for 3 or 4 days a week, you can refer to the following training plan, and then adjust according to your own situation: Monday: chest+arms three heads; Tuesday: legs+shoulders Friday: back+arms two heads Sunday: legs+abdomen
Sleep:
Muscle repair and growth are carried out at night when sleeping, and growth hormone is also secreted during sleep, so if you want to gain muscle weight, at least 8 hours a day is guaranteed.
I also shared these experiences with Uncle Zhuo. For more detailed methods, you can see the articles shared by his workers. By training yourself and adding meals every day, you can see the obvious muscle gain effect.