First gain weight and then gain muscle, eat more starch, exercise moderately, increase appetite, eat supper, drink beer in summer, eat pig ears and tails, and play badminton to increase arm muscles; After getting up in the morning, go out and run until it is slightly hot, as a necessary preparation before exercising every morning; Prepare a cup of boiled water before going to bed every day. The first thing after getting up in the morning is to add some hot water to cold boiled water and drink it on an empty stomach (one is to dilute the blood viscosity in the body after sleep; Second, it is beneficial to avoid the bad state of insufficient blood supply and oxygen supply during exercise; Third, it has the function of cleaning up the garbage in the body, improving the digestive function of the body, which is beneficial to how much meat, especially how much gluten; Fourth, it can eliminate all kinds of physical discomfort that may occur when you get up in the morning. After getting up on an empty stomach in the morning, you must drink more than 400ml every time. Be sure to have a full meal every morning, and eat well at noon. Chicken, duck and fish can be eaten at will. However, dinner: First of all, it is best to eat some pasta (steamed bread, bread, noodles, biscuits, snacks, etc. ); Second, it is best to eat less chicken, duck and fish; Third, just eat well and don't eat too much. Because these three items of dinner are the most favorable conditions for growing meat, you must control them to avoid forming fat (fat) because of excessive intake.