The weight gain plan is divided into five parts: reason → diet plan → training plan → rest and recovery → psychology.
Try to avoid using technical terms and make them easy to understand.
One reason
Why are you thin? Why can't you get fat after eating?
The main reasons may be heredity and living habits. If you have never been fat since childhood and your family is thin, it is mainly a genetic problem.
Genes determine that your body type belongs to (or is biased towards) ectodermal type (ectodermal type _ Baidu Encyclopedia). This body type has a very high basal metabolic rate and slow muscle growth, which is basically desperate. As thin as a dog, it is called a lean dog. Li Goudan downstairs is a good partner. From an early age, I was slapped ten kilometers away by a female man who was often a neighbor.
Of course, this body shape also has its advantages, that is, fat grows slowly and body fat is very low, so thin people are usually "natural abdominal muscles" because there is no excess fat to cover your abdomen; Low body fat means that you don't need to strictly control your diet, and you can be a little more casual about fatty foods. This advantage is very meaningful when you have certain achievements in fitness-you don't have to cure your mouth too badly, but you can still maintain beautiful muscle lines with high degree of separation, just like Eddie Peng Yuyan Yuyan in Basic War, which is not easy for people of other sizes to obtain.
2. Diet plan
I put diet before training because diet is more important than training, although this part looks boring and not as exciting as the training plan. It is correct to practice three points and eat seven points, but most people think about how to train and build muscles effectively, ignoring diet, which leads to poor results.
Why eat it?
The human body needs to consume calories and metabolize them. Macroscopically, when you consume more calories than you metabolize, you will gain weight, and vice versa.
In other words, as long as you are really full, you can gain weight even if you don't go to the gym-only you may be fatter, less in shape and less healthy.
How to eat?
The calorie intake basically comes from food; Metabolic heat is divided into two aspects: basic metabolic quantity and metabolism produced by exercise and daily activities.
First of all, you should learn to roughly calculate the above metabolic values (calculate the basal metabolic rate). For example, the calories I metabolize every day are in my early 3000 s, so I need to eat nearly 4000 calories to gain weight.
In these 4000 calories, all kinds of nutrition must be distributed reasonably. The most important things are protein, carbohydrates, fat and water. People will pay more attention to protein, because protein is the foundation of muscle growth, but for people who need to gain weight, carbohydrates are more important. Enough carbohydrates can provide you with enough calories to gain weight, and also provide you with enough energy to have the strength to train, so eat as much as possible; Obesity can be arbitrary without strict control, but it cannot exceed the first two; The proportion is about: protein 30~40%, carbohydrate 50~60%, fat 10~20%, drink plenty of water, eight cups a day.
If you eat enough calories according to this ratio, you can gain weight reasonably and healthily.
What to eat?
I understand the theory and how to eat it in actual combat.
Eating less and eating more is king-of course, we may need to eat more to gain weight.
Multi-meal means that three meals a day can be divided into 5~6 meals: breakfast, brunch, lunch, lunch, dinner and snacks.
In this way, you can eat more calories evenly, more calories and more calories than usual.
This is my current way of eating. Please refer to the following:
1, breakfast
Breakfast is the most important thing. After a night's sleep, the body is in urgent need of nutrition At this time, the intake of nutrients can be well absorbed, so there must be enough protein and carbohydrates. If you don't eat breakfast, you will die. You are still healthy.
Wake up with a big glass of water, then make breakfast and eat a few meat buns+self-ground soybean milk (including peanuts, walnuts, sesame seeds, etc. )+three eggs (only one yolk).
2. Lunch
Eat as much as possible, but don't eat too much. As far as I work in Shenzhen, I will go to a fast food restaurant of my choice, such as two bowls of rice+a large piece of chicken chops+an ordinary cooking+a vegetarian dish+a bowl of soup, which can be solved within 20 yuan; Other cities don't know how your food is, so you can bring your own box lunch back to the company. Students at school have a general canteen.
Step 3 add meals in the morning and afternoon
I usually take a lunch as a supplementary meal, which is about 10 in the morning and two or three in the afternoon. There are eggs, potatoes, cherry tomatoes, dried fruits and other items. For details, please refer to my answer to how office workers "eat less and eat more". At that time, this amount was the amount of two meals. )
Some people say that there is too much starch in this lunch, which makes it easy to bloat. I suggest you try it yourself and choose a meal that suits you. I need to gain weight, and I don't feel bad after eating it, so this is reasonable for me.
Look at this → How can universities eat more if they want to gain weight? )
4. main meal
Almost like lunch. Change chicken chops into fish chops and stir-fry for a change. Usually go to eat at 5: 30, then go back to the company to work overtime until 7: 00, and then go to the gym to digest almost.
5, midnight snack
That is, when I go home from fitness, it will be around 9 o'clock. I will eat a banana and a protein powder first, and then I will eat a bowl of jiaozi.
This is my cookbook, which is an effective reference, but everyone's situation is different and should be adjusted according to the actual situation.
I'm sure you'll have questions about my recipes. Let me explain a few common ones first.
How do I know if eating so much is enough for the 4000 calories I need?
Combined with the food calorie inquiry, the food calories are all in this book, which is only a rough estimate, not too accurate.
Will you eat too much and have a bad stomach?
Therefore, I suggest you don't eat every meal, just be full at 9: 00. Now 6 meals are full at 9: 00, and the calories you eat are far greater than your original three meals.
According to the above eating method, you should have a regular diet and comprehensive nutrition, and avoid eating barbecue and pickled food. What do you think of those office workers who sleep until 10 minutes before going to work, often forget to eat after working overtime and have a barbecue at night?
How about eating like this all day?
It is said that in the early days of human civilization, people may be hungry at any time, so they will eat any food around them at any time and keep eating all day to survive. At present, it is only six meals a day. Eating less and eating more is also a healthy way of eating advocated by many people. Don't really stop eating snacks.
How to calculate vitamins and minerals?
I really didn't go that far. It's almost the same as what I ate above ... I just take a vitamin C tablet at noon every day, and then take a vitamin C effervescent tablet in the afternoon to supplement vitamin C. Pay attention to the fixed amount of vitamin C every day, either always more or less, so that my resistance is easy to drop.
How many eggs can you eat a day? Where's the yolk?
Eggs are mainly yolk with high cholesterol. It is ok to have less than two eggs a day. Protein is dominated by protein, which is very healthy. Many bodybuilders have a great demand for protein. They eat a dozen or twenty eggs a day, depending on the situation. As for the yolk, throw it away. It's a pity to put a small pot downstairs to feed the wandering meows (the image of a caring good man doubles)
There is a simple and rude way to verify whether food is reasonable:
First, make a moderate diet plan, eat regularly for two weeks, and increase food if the weight does not change within two weeks; If the weight has been rising, wait until the weight stops rising, and then add meals; This cycle.
Do you need to eat protein powder/muscle powder? How many spoonfuls do you eat every day?
Most novices are concerned about this problem. In fact, protein powder/muscle-building powder is a tonic.
What is tonic? When the basic diet can't reach the goal no matter how hard you try, it will be a supplement.
For example, if you need to take 140g protein a day, you will vomit after eating beef and only take 120g. What about the remaining 20g protein? A cup of protein powder will do it.
If your basic diet is not well planned, ask if you can eat two spoonfuls of protein powder. No
In addition, some students in school think that protein powder is expensive, so they usually save it, but it has no effect. Protein is eaten to meet the intake standard, so you save it. If the total amount is not up to the standard, it is invalid. Don't force it. It's really difficult financially, so eat more eggs.
Do you think I understand? The key is that the total intake of nutrients should reach the standard, and flour and eggs are just means.
(Protein powder: mainly to provide a large amount of protein, low-fat and low-carbon water; Muscle-building powder: provides a large amount of protein and carbohydrates, and is also easy to gain weight. Students who gain weight can consider starting with muscle powder)
Is the synthetic powder of protein powder/muscle-building powder harmful to health?
I think domestic milk powder is more harmful ... can you refer to fitness and eat protein powder is harmful to your health?
Which brand should I choose for protein powder/muscle-building powder?
I have eaten BSN and Merix protein powder, and I am currently eating muscle technology. Don't buy any vegetable protein, Amway Nutrilite, it's not easy to absorb.
Muscle building powder is also BSN, Merricks and muscle technology.
In fact, the effect of these powders is not so magical, they are all the same. I usually choose something that tastes better. ...
You can buy it on Taobao, buy it on Amazon if you don't trust it, and go to Hong Kong if you don't trust it!
Do you need any other supplements?
I haven't started using other supplements, so it's unnecessary to use them if I don't play bodybuilding. Try glutamine and creatine if necessary, but don't touch hormones.
When you become a muscular man, think about these pattern tonics.
That's about all the diet plans. A reasonable diet plan, strict implementation and persistent training will make you fat soon, hmm.
3. Training plan
Where is it easy to show strength quickly in training?
For fitness, the muscles that need to be trained can be divided into two parts: large muscle group and small muscle group.
Among them, the main muscle groups are: chest, shoulders, back and legs.
Small muscle groups are: arms, calves, waist and abdomen.
If you want to be strong, of course, you should give priority to training large muscle groups. First, the chest becomes bigger, the body plate becomes thicker immediately, and the shoulders become wider immediately. After shaping your chest and shoulders a little, you will immediately receive a compliment from your friends that "you have been strong recently". Back and legs are more important in the long run, but it is more difficult to get started; The pectoral muscle is the easiest to use. It can focus on the chest, shoulders, back and legs at the same time, and feel the process of controlling resistance and muscle growth, which is convenient for other muscle groups.
Some people pay more attention to their arms. Biceps biceps brachii is usually considered as a symbol of fitness, but in fact, it is a very small muscle. In the early stage of fitness, especially in the early stage of weight gain, putting too much energy on your arms will not help your overall development.
And a muscle can't be practiced in one day, it takes several days.
So I usually go to the gym four days a week, mainly using my chest, shoulders, back, legs, arms, legs, waist and abdomen.
Monday: Shoulder+Leg
Wednesday: back+biceps brachii+waist
Friday: chest+triceps brachii
Sunday: thighs+abdominal muscles
The main training methods are: heavy weight, low number of groups, compound movements and free weight.
Heavy weight: after full warm-up, do 6~8RM intensity, and rest for 90 seconds between groups.
(This RM means exhausted, for example, 8RM means that if you try your best to catch milk, a group can only make 8, and you are exhausted. If you don't have a rest, you can't afford to do it for the ninth time. This is called 8rm；. If you do it eight times, but you still have the strength to do it the ninth time, but you stop doing it, it's not called 8RM, it's called inadequate training)
The number of groups is small: generally, the large muscle group uses 4 movements, and each movement has 4 groups; The small muscle group uses 3 movements, and each movement has 3 groups.
Compound actions: multi-joint actions such as bench press, squat, pull-ups, push-ups and hard pull are called compound actions. Thin people need to practice more when getting started. Accordingly, actions such as concentrated bending only use such a small muscle outside the biceps brachii, which is called isolated action, and it doesn't need to be done much in the early stage.
Free weight: training with barbells and dumbbells is called free weight. Try to use free weight in the early stage, which can exercise your weight control and muscle coordination, and can also fully stimulate muscle fibers in a larger area. If you do resistance training mechanically, the stimulation area is very limited, and you can't control your muscles, so the effect is poor. At this stage, the action of using machinery should not exceed 20%. Some people say that machinery is safer and suitable for beginners to learn the standard posture of movements-well, you can also feel it with machinery in the first two weeks, and you should change your freedom in the third week. I started with free weight, so I can watch videos to learn posture. You can ask your friends around you. If you are afraid of danger, you can start practicing from a very light weight.
The specific training plan is as follows:
In the first movement of each muscle, both groups should warm up with a light weight of at least 15~20RM, and the training can only begin after the muscles are properly stretched.
The range of the action must be full, and it can't be completed only by pushing half the distance, which will not have good results.
In the schedule, this part of the main action is bold, and the "barbell" and "dumbbell" are replaced in turn every 6 weeks.
Number of action name groups, number of times per group (exhausted)
Monday: shoulders and calves
Four groups are recommended for barbell sitting, namely 10, 8, 6 and 3RM.
Standing posture helps to recommend 4 groups, 8RM.
Upright rowing 4 groups,10m
3 groups of dumbbells lift sideways, 12RM (decreasing group, for example, use 12 kg dumbbells to do exhaustion first, and then change to 8 kg immediately).
Dumbbell bending and lifting horizontally in 3 groups, 12RM (decreasing group).
Standing posture and raising heel group 4. 12RM
4 groups with heels in sitting position. 12RM.
Wednesday: Back, biceps brachii, waist
Wide grip pull-ups are divided into multiple groups, and 50 pull-ups make a * * *.
(If you can't do any of them, switch to wide grip and high pull-down, 4 groups. 10RM)
Bend over and row 4 groups,10m.
T-paddle 4 groups,10m
Rowing in sitting position in 4 groups, 12RM.
Barbell bending 3 groups, 12RM
Three groups of dumbbells bend alternately, 12RM.
High-intensity stretching warm-up, 3 groups, 8, 6 and 3RM respectively.
Roman chairs stand in 3 groups. 12RM
Friday: Triceps brachii and chest.
Four groups of barbell bench press, 10, 8, 6 and 3RM respectively.
4 groups of bench press with inclined barbell, 10RM.
Bend your arms and support group 4 until you are exhausted.
Four groups of supine birds, 12RM.
Three groups of dumbbell arms flexed and stretched in sitting position. 10RM.
Supine arm flexion and extension 3 groups, 10RM, after finishing one group, continue to do narrow grip pressing until exhaustion.
3 groups of dorsiflexion arm braces, 10RM.
Sunday: thighs, abdomen
Six groups of free squats are 12, 10, 8, 6, 6 and 3RM respectively.
Leg lifting group 6, 8RM
Huck Squat 4 Group,10m
Leg bending 4 groups, 10RM
Abdominal roll 4 groups with 25 times.
4 groups of reverse belly roll, a total of 25 times.
The plan has not been decided yet. You should adjust the intensity of training according to your physical condition.
For example, if you are a novice at this intensity, you can use the light weight of 15RM for the first two weeks, and then gradually increase the intensity and movement until you get used to it. But to adapt as soon as possible, I have a colleague who has been practicing for a year and is still in the adaptation period 15RM. In fact, he has no perseverance. If you are heavier, you will be sore and unbearable, so you are still so thin.
It's time to solve common problems again:
How many dumbbells do I suggest for this action?
It says, for example, 12RM, everyone's situation is different. Your 12RM may be 20 kg, but others can lift 100 times with this 20 kg. Therefore, you can't suggest the specific weight, feel it yourself, and choose the weight according to the number of exhaustion.
When doing 4 groups of 8RM, the first group can do it just 8 times, and the second group can only do it 6 times. What should I do?
Two methods: 1, reduce the weight a little, and insist on doing it for 8 times; 2. You can only do it six times, just do it six times, and let your friends do it for you for the remaining two times, or take a breath and try to push it up. If you can't do it, it's over. Your muscles have been stimulated enough. I often use this method.
When should I gain weight?
For example, if you plan to push the bench press 8RM to 80kg, when you can push 10~ 12 with 80kg one day, try to increase it to 90kg.
How should the training plan be adjusted?
Generally speaking, you can consider changing your plan slightly every six weeks to provide new "inappropriate" stimulation to your muscles, so that the muscle gain effect will be good. For example, as mentioned above, the barbell bench press is changed to dumbbell bench press every six weeks, and then it is changed after six weeks.
You can also change your movements, such as changing Huck's squat into a shoulder squat;
You can also change the intensity, for example, 4 groups of 8RM can be changed to 6 groups 12RM, and the rest between groups can be changed to 60 seconds;
You can also use intensity techniques, such as forced times method, borrowing method and negative work training method ... In short, you can learn slowly and change the way of stimulating muscles to make them easier to train.
The weekly training plan has a priority principle adjustment skill.
For example, I hope to enlarge the pectoral muscles first, because it is easy to find the feeling and get quick results, and I am more confident to break through one first. Then my plan for the week becomes: Monday (chest muscles, back), Wednesday (shoulders, calves), Friday (chest muscles, two arms, three arms) and Sunday (thighs, abdomen).
In this way, the chest muscles become twice a week, and the best time is reserved for the chest muscles every time, so that my chest muscles can react quickly-stronger than other muscle groups, and wearing slightly tight clothes has the effect of two pieces of armor.
In the process of successfully enlarging the pectoral muscle, I learned how to control the target muscle, how to use various intensity techniques, and how to quickly make the pectoral muscle congested-these accumulated experiences can be immediately copied to other muscles, especially the back muscles, and it is difficult to find feelings, which is no longer a problem.
Then recently, I feel that the chest muscles are relatively ok, and it's time to start breaking through the back muscles. My plan has become: Monday (shoulder, calf, abdomen), Wednesday (back, waist), Friday (chest muscle, arm 2, arm 3), Sunday (thigh, back).
Increase the training intensity of the back, and then consider the shoulders, thighs, arms, etc. ...
How long should I train at a time?
At the beginning, I trained for about an hour and a half, but now I can control it within an hour, not too long, to avoid overtraining.
How to judge whether your training is in place?
This kind of training mainly depends on whether the target muscle has congestion and pumping feeling. Pump feeling is a feeling that a large amount of blood is concentrated in one part, which causes the part to become swollen, jumping and about to explode ... Boys all know it. ...
If you don't have the strength to practice and the target muscles don't feel pumping, it should be that you haven't practiced in place. You have to think about whether the control of the target muscle is in place.
Muscle aches will occur after training. Although muscle pain does not mean that the training is in place, I will still take it as one of the criteria. The feeling of muscle pain on the second day of training is really good.
Will this kind of training hurt you?
Any exercise will hurt, but it can be avoided reasonably. First of all, you should fully warm up and stretch your muscles before training. Secondly, the training movements must be standard, and the movements cannot be deformed in order to push up more weight. Doing these two things will basically not hurt very badly.
There will be a slight pain, too much tennis, elbow problems, and the same is true for fitness. Your movements can't guarantee 100% perfection, and you will definitely find that your wrist hurts a little when lifting weights. In this case, buy a wristband as protection. If it is serious, stop the relevant training and wait until the injury improves.
In addition, when barbell is pushed horizontally, it can be divided into full grip method and half grip method according to the position of thumb. The full grip method refers to fully fastening the barbell bar, and the half grip method refers to that the thumb and other fingers are in the same direction and are not fastened. I suggest that everyone must use the full grip method. You never know when your palms are sweating and a barbell that slipped a few hundred pounds hit your chest. There are too many such cases, and catching them all can avoid this risk.
Looking at the training plan, it seems that the abdominal muscles are not strong enough?
That's not enough. I don't need to care too much for the time being, so I didn't put too much energy on it. Now I'm getting fatter and fatter, and my abdominal muscles are still shallow. I can go to the beach again in summer.
You can also train your abdominal muscles every other day if you like, but be careful not to train your abdominal muscles with weight. Although weight training can effectively enlarge your abdominal muscles, it involves the proportion of your body. For example, the ratio of my waist circumference to chest circumference is about 0.75. This ratio can make my chest look like an inverted triangle. My chest is big and thin, which is very nice. If I practice waist circumference, the closer I get to my bust, the more my bust looks like a bust.
Therefore, it is best to judge the waist and abdomen circumference according to the chest circumference. When your bust is big enough, your waistline will keep up with the golden ratio.
What should I do if I accidentally become a big guy like Schwarzenegger?
...roll = _ =
That's about the training plan. Reasonable training plan, strict implementation and diet control will soon make you fat, hmm.
Fourth, rest and recovery.
This part is not much. Let's popularize the principle of muscle growth.
Muscle is made up of many muscle fibers. The purpose of training is to tear these muscle fibers, and then absorb the protein you ingest, and make "excessive recovery", so that your muscles will become bigger.
Therefore, rest time is very important. After muscle training, it must be given enough time to repair before it can grow. If it hasn't been repaired, it will obviously not have a good effect if you train to tear it again.
Therefore, don't practice the same muscles every day. Generally speaking, it takes 48 hours to repair a muscle, that is, you should not train more than twice a week. The lower back, that is, the waist, needs 72 hours to repair; Abdominal muscles can be repaired quickly, and training every day is harmless, but it is recommended to do it every other day.
This is also to be considered when arranging the training plan. For example, practicing shoulders, deltoid muscles and triceps brachii on Monday is already very tired, so you should not practice chest on Wednesday, because bench press needs deltoid muscles and triceps brachii, and people have not recovered yet. It's okay to practice your back or legs. There is no muscle between them.
Muscle repair is mainly carried out during sleep, so it is better to sleep for 7~8 hours every day.
In addition, we also pay more attention to a question, whether sexual life will affect fitness.
Not really. My practice has proved that having sex with normal frequency, 2~3 times a week, will not have any influence on fitness. Of course, if you don't restart your fitness half an hour ago, your legs will get weak.
In addition, fitness can bring great help to sexual life. First of all, physical strength is good, mainly squatting, which can stimulate testosterone secretion, that is, androgen increase-strong sexual desire, long endurance and high rate of returning to bed. Squats are worth having. The negative effect is that the change of androgen will lead to the change of sebum secretion, so it is easy to explode. Just go to the hospital and prescribe some medicine. )
Hold your chest and don't squat, you will be impotent sooner or later.
Five psychology
I'm tired of writing in the trough ... it's not easy for you to see here. ...
There are several psychological problems of thin people's fitness:
What if you are too thin to go to the gym?
I suggest you find a small partner to take you there. That's the same mentality before I went. Later, a colleague took me to play. I was embarrassed at first, so I played with him several times. Later, I started to make my own training plan in the second week, and I felt much better after practicing with him. I got used to it later, so I didn't care so much. I concentrate on practicing alone. After a long time, you will naturally become familiar with the environment. I was often beaten by passing coaches in various ways to cheat me into buying classes, but I resisted and didn't waver.
What should I do if I can't persist?
There is no good way, only that your resentment is not deep enough.
In fact, on the way to the gym after work, I often think, I'm too tired today, why not go home ... but I basically bite my teeth and go to the gym, and that's how I stick to it.
To motivate yourself to stick to it, you can:
1, find a training partner to go with, two people have some motivation;
2. Find an idol and set a goal, such as Eddie Peng Yuyan Yu Yan and Nick Cheung, or lazare Angelaud, or even Frank Zan. If you want to be that person, you will have the motivation to work hard;
3, go to the beach, swimming pool and other semi-naked social occasions to chat up girls ... soon your resentment will skyrocket and become motivation.
Do you need a coach?
Personally, it is not recommended. I think fitness needs to be pondered by myself. Only by solving a problem you encounter can you really master it. I will know how to solve problems in the future, and then I will write your experience and strategy here.
If you hire a coach, if there is no financial problem, always tell yourself not to rely too much on the coach. You don't want to know anything after the coach leaves. A coach is not a nanny. It is also good to learn more from the coach.
In fact, none of the thin people brought by several coaches around me can play half the effect of me ... Maybe some "black-hearted" coaches really control your progress speed, and occasionally let you taste a little sweetness and delay, so that you can spend more money on a few classes to make up for it.
This depends on your careful choice.
Can I practice at home without going to the gym?
It depends on your self-discipline. If you have ever tried a group of people playing around you and you can't settle down to do your homework, get a fitness card.
The environment will have a great influence on you. Everyone in the gym is working out, and the atmosphere is full, so you will be active unconsciously. Sometimes on Valentine's Day, when there are few people in these gyms, you will feel no motivation and atmosphere when you practice.
At home, don't say that the bed is beside you, and the TV, mobile phone and computer are also beside you. Your gay friends/girlfriend may talk to you occasionally, which will easily lead you to finish a set of exercises, then go to see your mobile phone and computer, or lie in bed for two minutes, lose track of time, and then come back to practice a set. This kind of training intensity is very bad, and there is basically no chance.
How long will it take to practice?
If you can stick to my plan, you will have visible results in the first three months. As for achieving your goal, it may take a year, two years, or longer, so there is no hurry to exercise.
My plan is two years, and it is progressing smoothly at present. The key is to persist.