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This plan is suitable for people who are not easy to gain weight.
" One thing these people have in common is that they don't gain weight no matter how much they eat. They all think it's because they don't absorb it. In fact, this is not the case. Most of these people are caused by their own metabolism being too fast. The body's expenditure is greater than its intake, so it is difficult to gain weight.
The best way to solve this situation is to eat more meals, high calories and high carbohydrates. Usually, this type of people have very low body fat all year round. Too low body fat will affect muscle growth, so the primary goal of this type of people is to gain weight, whether it is fat or muscle. This group of people is suitable for using muscle-building powder with higher calories. The following planned amount of muscle-building powder is taken as an example of Kangbit Guanli Heavy Chain (new muscle-building powder).
After getting up
A spoonful of muscle gain powder can be consumed after brushing your teeth
Breakfast
4 eggs (2 egg whites)
Milk 250ml
100 grams of steamed buns or bread. You can eat after washing up
Chinese food
200 grams of staple food
No limit to vegetables
Meat 150~200 grams. There is no limit to the type of staple food. Try to eat as much vegetables and meat as possible. Eat a serving of fruit 1 hour after a meal
1 hour before training
50g whole wheat bread
250 grams of milk. Appropriate supplement of some carbohydrates and a small amount of protein before training
After training
2.5 scoops of muscle-building powder, add it about 30 minutes after training
Dinner
(1 hour after training) 200 grams of staple food
No limit to vegetables
Meat 150~200 grams, try to mainly rice and whole grains, no limit to meat and vegetables
Before going to bed
1 scoop of muscle-building powder can be used within 30 minutes before going to bed
Attached is another fitness plan:
Note: The fourth day is a rest day. If you exercise at home, you can use dumbbell movements for the corresponding parts to modify the plan.
