White bread: There is a contradiction about white bread. On the one hand, it is digested and absorbed quickly, which increases the possibility of fat storage in the body. On the other hand, for fitness enthusiasts who pursue muscle mass, it is conducive to rapid consumption and absorption. Eating fast-burning carbohydrates before and after training can prevent muscles from being broken down, especially when taking protein. Eating a few pieces of white bread with skim cheese can create an internal environment conducive to muscle growth. Eat more food every day: for men who are thin, they need to gain weight first if they want to gain muscle.

The thinness of men is mainly related to insufficient calorie intake at ordinary times. You need to record your calorie intake every week. Thin people need to eat 20 times their weight every day. In other words, if your weight is100lb, then you need 100 x 20 = 2000 kcal per day. It takes you about two weeks to get used to eating so many calories and keep a record. After two weeks, add 500 kilocalories every day.

Suggestion: Eat two pieces of bread with cheese 30 minutes before fitness training, and eat 3 ~ 4 pieces of bread with jam and whey protein milkshake after training. Beef liver: You know, beef liver is one of the most nutritious foods. Contains creatine that can promote muscle growth; Carnitine promotes androgen secretion and fat metabolism; B vitamins participate in energy metabolism; Iron enhances the production of myoglobin. Beef liver contains less fat and calories than beef, and there is no carbohydrate. This ingredient is an essential mineral for life.

It can reduce cholesterol in the body, increase people's endurance and make muscles grow. Therefore, men should supplement chromium in time during training. Generally speaking, there is natural chromium in grapes. Men can supplement chromium by eating a bunch of grapes every day, while men who exercise need to double it. The real purpose of muscle training is anaerobic training. Mainly weight training. I hope to achieve overload every day, that is, the choice of strategy is greater than the weight of ability. Generally, only one part is trained one day, and one week is a training cycle. Take a day off. Just keep your diet high in protein. This is very important.