Hello: Your standard weight should be around 73kg! Your current weight is less than 80% of the standard weight. There are two reasons for being thin. Simple wasting and secondary wasting are 1. Simple emaciation has no definite endocrine disease, which can be changed through bodybuilding. 2. Secondary emaciation is caused by organic diseases of nervous system or endocrine system. If it is secondary emaciation, please do bodybuilding after recovery.

Muscle-building diet plan (for reference):

1. Breakfast at 8 o'clock, skim milk 250ml, proper amount of vegetables and fruits, 2 slices of whole wheat bread and 2 egg whites.

2. Rice 10: 00, a banana.

3. Lunch 12: 00, staple food 200g, meat 150g, vegetables 150g, and appropriate amount of fruit.

4. 15: 00 Taking protein powder (20g animal protein powder, normal temperature milk or normal temperature water) before training can appropriately increase the level of amino acids in blood and prevent muscle decomposition during training.

5. 16: 00 training

6. Taking protein powder (20g animal protein powder, normal temperature milk or normal temperature water) after training 17:30 can quickly replenish muscle tissue, repair muscle fibers damaged by training, and make muscle tissue grow after repair.

7. Dinner 18: 30, staple food 200g, meat 200g, vegetables 150g, and appropriate amount of fruit.

8.20:30 meal, one fruit, two pieces of bread and three egg whites.

Health food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and aromatic juices, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).

One: cardiopulmonary function training plan: the improvement of cardiopulmonary function is conducive to muscle growth! Improve visceral function! (e.g. digestive system)

3-4 times a week, 20-30 minutes each time, and the heart rate is controlled at (220- your year.

Age) x80%

2. Muscle Strength Training Plan Reference: (Training every other day)

1. Jogging 10 minutes.

stretching

The first day of leg and abdomen training day:

Squat for 3 groups, x8- 10 times.

Leg lifting in sitting position is 3 groups of x8- 10 times.

Leg flexion and extension 3 groups x 10- 12 times.

Leg curl 3 groups x 10- 12 times.

Four groups of sit-ups x 15-20 times.

Four groups of supine leg lifts x 15-20 times.

The next day chest and shoulder training.

Press the horizontal barbell for 3 groups of x8- 12 times.

Tilt the dumbbell upward and press 3 groups of x8- 12 times.

Tilt dumbbell bird upward for 3 groups of x8- 12 times.

Sitting posture apparatus clamped chest for 3 groups, x8- 12 times.

Sit on the dumbbell and press 3 groups of x 10- 12 times.

Standing dumbbell side lift 3 groups x 10- 12 times.

Bend over three groups of birds x 10- 12 times.

On the third day, I returned to training day.

Three groups of wide-grip pull-ups were pulled up by x8- 12 times.

Leg bending and hard drawing are three groups of x8- 10 times.

Bow and arrow barbell rowing 3 groups x8- 10 times

There are 3 groups of 8-12 times in the front of the neck.

Row with the seat for 3 groups of x8- 12 times.

Day four II. Three-head training day

Sit on dumbbells and bend alternately for 3 groups of x8- 12 times.

E-Z bar barbell is bent for 3 groups of x8- 12 times.

The stretcher was bent for 3 groups of x8- 12 times.

Press the rope for 3 groups x8- 12 times.

One-arm dumbbell neck and back arm flexed and stretched for 3 groups of x8- 12 times.

The barbell bends for 3 groups of x8- 12 times.

(60-90 seconds rest between groups) (90- 120 seconds rest between two movements)