During muscle gain, you should eat more whole grains. The protein content of whole grains is very high. Eating less fried or too sweet food, such as fried chicken, will make your body fat, which is not conducive to muscle growth. Cooking ingredients with water is the first choice, which can remove most of the oil. Finally, I recommend some good foods, such as eggs, chicken breast and beef.

Training method of muscle enhancement

First, warm-up training. Find a standard coach to guide the standardized movements. Make training more efficient and take fewer detours.

Second, plan training every week. After standardized training, the muscles and ligaments of the body have been pulled apart. At this time, the training ground should be arranged according to the time from Monday to Saturday. You can do it in the order of shoulders, chest, abdomen, waist, upper limbs, lower limbs and buttocks, or you can do it yourself. Step by step and persevere.

Third, balanced nutrition. Get enough protein and vitamins.