How to gain weight in the gym? If you want to gain muscle, you should pay attention to two points.

1, diet: 7: 009 (protein, carbohydrates, nuts and multivitamins), eggs 3- walnuts-rice-multivitamins 1 tablet.

9: 30 (meat, carbohydrates, vegetables and fruits) beef-sweet potato-broccoli-apple

1 1: 30 (meat, carbohydrates, vegetables, fruits and nuts) beef-rice-broccoli-apple-walnut

12: 30 (fitness starts) Banana-nitrogen pump

14: 30 (fitness protein carbohydrate ends) Protein powder-banana

16: 30 (meat carbohydrate) prawn-sweet potato

19: 00 (protein, carbohydrates, vegetables, fruits and nuts) eggs-rice-lettuce-walnuts

Data expansion: chest *

Flat barbell bench press

Butterfly machine clip chest

Gantry fixture box

Supine straight arm pull-ups

Back off *

Wide grip pull-ups up

High level pull-down

Straight arm pull-down

Sitting paddle

Alternate dumbbell rowing

Shoulder *

Dumbbell side lift

Rowing in barbell standing position

Smith recommended

Dumbbells in front.

Tensioner single arm front horizontal lifting