How to gain muscle and weight must be the opposite of how to lose weight. Please eat sugary food with protein. If you are young, there are fewer restrictions on sugary foods. You can even drink fruit juice, such as banana milk and papaya milk, and remember to eat dessert after meals. Moreover, the amount of protein cannot be too small. One kilogram can eat 1.5-2.0 grams of protein, so a 60-kilogram person needs more than 60 grams of protein a day under the weight gain plan, and can eat about three big chicken legs. It should be reminded here that you should pay special attention to the fact that you often consume a lot of protein and too much oil at the same time. Therefore, it is recommended to peel white meat. However, if you are a person with a little weight and just want to shape lines, you have to use coarse starch instead of sugary food, and avoid delicate starch and sweets at the same time, but the amount of protein can't be reduced, so as not to fail to develop abdominal muscles, or the more you practice, the more dry you are!