The reason why you are not fat is because you can't absorb it well. The landlord must eat a lot, sometimes a lot, but you can only absorb a little when you eat so much. So I suggest that the landlord change to eat less and eat more meals, which can reduce the pressure on the stomach and achieve the best effect of absorption. Five meals a day, plus 10 o'clock 16 o'clock, and eat more high-protein things, and eat protein powder conditionally, which is very effective. Remember to eat more vegetables. The cellulose in vegetables is directly proportional to the intake of protein. Let's talk about training first: four days a week, beginners mainly train large muscle groups, and give the following plans: Monday: flat bench press, upward sloping bird, cross chest clamp, dumbbell bending, curved bar barbell narrow grip bending, curved bar barbell wide grip bending. Tuesday: high pole pull-down, instrument paddling, wide instrument paddling, barbell pulling, cobra standing up. Wednesday off, Thursday: barbell squat, barbell squat, barbell rowing upright, barbell lift, dumbbell side lift. Friday: push up the barbell, flat the bird, chest pliers. The lever bending machine is pressed by a wide horizontal machine, the parallel bars are bent and stretched, and the lever bending machine is pressed by a narrow horizontal machine. Rest on Saturday and Sunday. Each action is done in groups of eight to twelve, and in groups of four. These eight to twelve are to choose the weight that has just been consumed, remember. Because the landlord has just started, so most of them are barbells, so as to grasp the balance. If the landlord has any questions about the action or other places, leave me a message, and finally wish the landlord success!