It takes 600 grams of carbohydrates a day to gain 70 kilograms of muscle, which is about 2 100 grams of rice. Eat more carbohydrates such as rice and steamed bread for three meals a day, high-quality protein such as chicken, beef and fish, and eat more fruits and vegetables. You can add a meal in the afternoon and evening and eat some fruit and rice. To sum up, eat well and don't be picky about food. Muscle building requires strength training. After training, the body will consume, and when it is consumed, it will eat. As time goes on, food intake will increase, forming a virtuous circle. The more muscle mass, the faster metabolism and the faster fat consumption. Conversely, the less muscle mass, the slower metabolism and the slower fat consumption.