The height of 175 is only 108 kg, which is really too thin. In your present situation, there will be no satisfactory result. You must get fat before you can talk about bodybuilding. You think eating nothing is fat, because you have been eating normally and haven't taken enough calories. If you want to eat fat, you need a targeted diet plan. Here are the specific methods:

1, eat more

(1) Record the heat. Record your calorie intake every week. Eating 20 times your body weight every day may be difficult to achieve now. This is why you are thin.

Eat food weighing ×20Kcal. Your weight is 54 kilograms (1 19 pounds), so you need 1 19×20 = 2380 kilocalories every day. It will take you about two weeks to get used to eating so many calories and keep a record.

② Increase heat. After two weeks, add 500 kilocalories every day. If you eat as many calories as you did in the last two weeks, you won't feel sick. For you, the heat needs to increase from 2380Kcal to 2880kcal after two weeks.

③ Record the weight. Measure your weight every week. If you gain weight, you still eat the same calories. If you don't gain weight, you need to add 500kcal calories every day next week, and keep doing this until you reach a satisfactory weight.

2, eat 6 times a day.

Get into the habit of eating six meals a day, and don't forget the time in between.

Eat breakfast: eat within one hour after getting up, and get into the habit of eating breakfast.

Eat every three hours: set the time for each meal and strictly abide by it. Breakfast at 7 am, brunch at 10 in the morning, lunch at 1 0 in the afternoon, lunch at 4 pm, dinner at 7 pm, and bedtime snack at 10 in the evening.

③ Alternating appetite: If you eat 3000Kcal every day, try 600Kcal for breakfast, lunch and dinner, and 400kcal for others. There is no accurate scientific basis for this. What matters is the calories per day/week/month, not the calories per meal.

3. Eat high-calorie food.

Complete carbohydrates: oats, rice, noodles, flour, potatoes, sweet potatoes, beans and so on. 200 grams of pure flour contains 700 kilocalories.

Milk: One liter of whole milk contains 500 kilocalories.

Nuts: almonds, cashews, walnuts, peanuts, etc. 100 grams of peanuts contains 500kcal, you can also try peanut butter.

Healthy fat: flaxseed oil, liquid fish oil, olive oil, etc. 1tbsp can increase your calories by 300kcal per day.

4. Strength training.

Do exercises that can exercise many muscles: pull-ups, weight lifting on your back, weight lifting, dumbbells, and most importantly, squats.

At the beginning, learn how to do this exercise with an empty barbell. Then gradually increase the weight. If you don't know how to start, you can refer to the strength exercise 5*5 training process. Three times a week, 30 minutes each time.

5. Get protein.

You need to take protein to exercise your muscles and recover from training. How many pounds do you weigh? You should take at least a few grams of protein every day. The following are the sources of protein:

Lean meat: beef, pork, mutton, venison, bison, etc.

Poultry: chicken, turkey, duck, etc.

Fish: tuna, salmon, mackerel, etc.

Eggs: Eat yolk rich in vitamins.

Dairy products: milk, cheese, cottage cheese, yogurt, etc.

Stick to it for a few months and the effect will come out. If you really want to change the skinny situation, you must do so, otherwise, don't change it.