It takes about 8 months from 122 kg to 145 kg. The method I said is satisfactory, and a week may only be about 1 kg. The advantage is that it won't rebound. Now it has been floating around 145 for a long time, and now it has reached the infinite cycle of brushing body fat to gain weight and lose weight ... ps: My stomach is still bad, I often have diarrhea, I can't drink cold water, and I can't stand the wind. If you don't eat on time, your stomach hurts when you eat before going to bed ... Let's talk about eating first. Eating is the most important part. The method is also very simple. As a person with poor absorption ability and bad stomach, it is impossible to stuff much into the rice, which is unrealistic. Eat less and eat more meals, and each meal is 8 minutes full. Eat breakfast, Chinese food, afternoon tea, dinner and supper respectively (supper should be eaten more than 3 hours before going to bed, otherwise the stomach will not digest well). Three of them are normal meals (it is recommended to eat nutritious breakfast, and others are often digested by pasta). I like to eat a hamburger in afternoon tea (non-fried, rice burger is the best). Because I come home late from work, I don't often eat supper. If I can't eat it, I eat muscle powder (which is good news for thin people with bad stomach). Moreover, it is difficult for us skinny people to gain muscle, so we must have perseverance and determination. I have normal classes and don't start practicing until around 9 pm (don't exercise within 2 hours after eating). The training plan is to press big muscles+small muscles, such as chest+arms, back+waist and abdomen, thighs+shoulders, and take a day off. I'm just giving an example of small muscles. In fact, more small muscles will be added later. Get down. Keep your back straight. To choose the weight that suits you, you must change the weight when you are deformed. Here are some auxiliary app:keep, fittime, etc. These fitness apps will help you combine some exercises and training videos for learning movements. I'm as tired as a dog every time I train. If you feel comfortable, change your movements in time and strengthen your training. Start eating muscle powder after 20-30 minutes of exercise (the amount of artifacts depends on my actual situation. For example, I can gain weight 1kg every week by drinking only 30g before 135, but when I reach 135, I enter a plateau period, and 1 month remains unchanged. At this time, I realized that I was getting fat. I needed more protein and carbohydrates every day, and my diet didn't change. At most, 150 will enter the platform period. In fact, it would be nice to stop during the platform period. After all, your body has not gained weight 10-20 kg. Give it some time to get used to it. Finally, I went to sleep. Well, actually, I also like to stay up late every day 1, starting at 8: 00 in the morning. Of course, this is not recommended, and the training effect is discounted. But I have too many bad habits. After all, it is best to sleep for 7 hours every day.

You need to grow up.