Give priority to weight gain, six meals a day, a small number of meals, I will not feel hungry, nor will I support. That state is really good:
First meal: half a pound of lean chicken or turkey or 8- 10 protein, half a cup of oatmeal.
The second meal: half a pound of red meat and a cup of white rice.
The third meal: half a pound of fish and a potato.
The fourth meal: a milkshake rich in protein.
The fifth meal: half a pound of fish with asparagus or broccoli.
The sixth meal: half a catty of lean chicken or turkey or 8- 10 egg white, with some egg yolks or almonds.
After strength training, muscle protein will be in an accelerated synthesis state within 3 hours. Therefore, in the days of training, you can add meals appropriately. You can drink several cups of milk with powdered milk, or skim milk, add more sugar to the milk, and prepare some beef jerky as a snack. Eat one or two meals several times to supplement red meat. Professional bodybuilders usually drink some milkshakes in their meals, which can enrich their nutrition by adding fruits. But you can try drinking honey with sugar water.
The second part of the exercise:
Do these exercises three days a week, and change the number and frequency of groups every day.
Complete five groups on the first day, five times in each group, and rest for two minutes between groups.
The second time, do four groups, ten times in each group, and rest for 90 seconds between each group.
Do three groups for the third time, each group 15 times, and rest between groups for 60 to 90 seconds.
After 2-3 months of exercise, thin people will obviously enhance their physical strength and be more energetic than before. At this time, we should focus on exercising large muscle groups, such as pectoralis major, deltoid, biceps brachii, triceps brachii, latissimus dorsi, gluteus maximus and quadriceps femoris, and the amount of exercise should be adjusted at any time. In addition, the muscles in the same position can be exercised with different movements and different instruments, and the muscles to be exercised should be contracted separately. With the increase of muscle strength and the improvement of movement coordination, the effect of exercise will become more and more obvious. Under normal circumstances, practice your movements once a month and a half to two months. In addition, when exercising, the spirit (idea) should focus on the part you are practicing, and it is forbidden to laugh and listen to music. The stronger the soreness, fullness and fever of muscles in the exercise area, the better the exercise effect. If you persist in this way for another six months to one year, your body shape will change obviously.