First of all, the goal of training is simply to gain weight. Just do not add oxygen to your daily training. Judging from the situation, there is no need for aerobic fat reduction for the time being. Adequate strength training and reasonable diet can completely control body fat within 65,438+02% and gain muscle at the same time. Some beginners think that you need to eat fat first to gain muscle, which is a big misunderstanding, so I won't go into details here. Here, I would like to make some adjustment suggestions for the landlord's exercise splits, which is also one of my favorite splits. Exercise legs on Monday, chest on Tuesday, rest on Wednesday, back on Thursday and shoulders on Friday. Lower limb muscles are the largest muscle group in the human body, so leg exercises are the most effective means to increase weight (overall muscle mass), and some training methods of lower limbs, such as free squats, are the most energy-consuming, so it is recommended to put them on Monday with the most abundant physical strength. After that, the arrangement of target muscle groups is also reduced in turn, while trying not to affect the rest of the muscles trained the day before. In addition, arranging rest after two days of training can also help beginners who are not good at diet to protect their muscles. -Let's talk about diet and nutrition. I have met many friends who complain about the difficulty of gaining muscle. Some of them have training problems, but most of them cannot eat. I haven't eaten before. Although the meat is long, I really learned to eat it. It was not until last year that I had a preliminary experience that I really understood the use of macros. Can you read what I wrote about macros? [[A reasonable way to lose weight? -MacKay's answer] I can't see the specific amount of food here. The arrangement of time slots is not bad. Eating 5-6 meals a day is also ideal for muscle gain. The most important thing is not what ingredients you eat, but the total amount of carbohydrates, protein and fat you eat in a day. If ordinary people don't have time and energy to record, the easiest way is to eat as much as possible. I think you eat a lot of fruit a day, but in fact it helps only a little. You might as well eat more rice. For example, my daily diet: breakfast-5 egg whites plus a bowl 100g oatmeal or corn flour; Lunch-2 chicken rolls, equivalent to 3.6g fat and 52g carbohydrate 13g protein; Lunch before training-1chicken rolls; After training-separating protein powder and carbon water powder-45g protein 30g carbohydrate; Dinner-600g peeled chicken breast 100g potato 500g cooked rice. So I ate almost 250g protein, 340g carbohydrate and 50g fat all day. Ordinary people are not so demanding of themselves. The simplest way is to increase the amount of carbon and water and eat more rice, potatoes and vegetables. Make adjustments every week. I feel that I haven't changed my weight after practicing for a week, and I will increase my appetite next week.