The Thin People's Weight Gain and Muscle Gaining Fitness Program series is aimed at thin people and ordinary people who want to gain weight.
The action part of this plan mainly uses dumbbells. If you are in the gym, you can use barbells to replace some of the dumbbell movements. For the diet part, the plan is based on a daily natural diet combined with muscle-building powder. You can modify the plan appropriately according to your actual situation.
Monday: Chest, triceps
1 Action part:
Dumbbell bench press
3 groups, 10-12 times each
Incline dumbbell fly
3 groups, 10-12rm each
Dumbbell fly
3 groups, 10-12rm each
Sitting neck arm flexion and extension
3 groups, 10rm each
Arm flexion and extension
3 groups on each side, 8-10rm per group
Push-ups
3 sets, each set to failure.
2 Diet section:
Natural Diet Plan(suitable for students):
Breakfast: 50 grams of oatmeal, 1 egg, and 100 grams of bread.
Lunch: 150 grams of rice, 100 grams of vegetables, 5 grams of vegetable oil, and 10 grams of seaweed soup.
4pm: 2 bananas and 1 pear.
Dinner: 200 grams of multigrain steamed buns, 100 grams of tofu, and 100 grams of vegetables.
10pm: 1 cup of milk, 100g of bread.
Natural diet + supplement plan (muscle gain and speed up):
Breakfast: 1 scoop of muscle-building powder, 100 grams of bread.
Lunch: 150 grams of rice, 100 grams of vegetables, 5 grams of vegetable oil, and 10 grams of seaweed soup.
4pm: 2 bananas, pears1 child.
After exercise: 1 scoop of muscle-building powder
Dinner: 200 grams of multigrain steamed buns, 100 grams of tofu, and 100 grams of vegetables.
10pm: 1 cup of milk, 100g of bread.
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