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.
Wednesday: Abs
1 Action part:
Twist sit-ups
2 sets on each side, each set to failure.
Leg raise
3 sets of 25 reps each.
Lie on your back and draw your knees
3 sets of 15 reps per side.
Sit-ups
4 sets, each set to failure. .
2 Diet section:
Natural Diet Plan(suitable for students)：
Breakfast: 1 bowl of red date rice porridge, 1 sesame seed cake.
Lunch: Pork fried noodles, egg and spinach soup.
Snack (16 o'clock): 150 grams of red dates and 250 grams of grapes.
Dinner: 150 grams of rice, 250 grams of fried vegetables with meat, seaweed soup.
Late night snack (22:00): 1 cup of milk, 2 eggs, and 1 piece of bread.
Natural diet + supplement plan (muscle gain and speed up):
Breakfast: 1 bowl of red date rice porridge, 1 sesame seed pancake.
Lunch: Pork fried noodles, egg and spinach soup.
Snack (16 o'clock): 150 grams of red dates and 250 grams of grapes.
Dinner: 150 grams of rice, 250 grams of fried vegetables with meat, seaweed soup.
Late night snack (22 o'clock): 1 cup of milk, 2 eggs, 1 piece of bread, and half a spoon of muscle-building powder.
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