If you want to gain muscle, you should eat it according to the method of gaining muscle. It's no good eating like a fat man. Muscle-strengthening meals are usually eaten four times a day, with less fat and more protein (chicken breast, beef, fish, egg white, etc.). ), the requirements for your body lines are very high. Basically, you can eat boiled vegetables and chicken breast, depending on your personal preference. Personally, as long as you don't eat garbage fried, fat and other foods, your body lines are guaranteed, and you don't have to eat boiled water every day.

In fact, protein is supplemented by protein powder, which is an efficient and cheap method. For example, you need 1.5g protein per kilogram of body weight every day. You need100g of pure protein every day. 7 grams of an egg white, you need to eat 15 egg whites a day. Or eat expensive beef every day (the protein content of meat is about 22%), and so on, while protein powder, in addition to normal eating, is eaten by digging a tablespoon every day. 2 kg protein powder 300-400 yuan is a cheaper method.

As for exercise, just practice five days a week. 12456, rest on Wednesday and Sunday, and practice earnestly for one hour every day. Two movements per body part, three groups for each movement, each group doing 12, weight 12.

Muscle gain is as simple as that.