If thin people want to gain muscle, don’t make common sense mistakes!

For people with a thin body, there are often some misunderstandings and common sense problems when doing muscle growth exercises. Sometimes people think that they should increase their diet too much to achieve the goal of muscle growth. In fact, this idea is wrong. If they consume too many carbohydrates, it will not be conducive to the growth of muscle tissue. In addition to paying attention to moderate exercise, they should eat more foods rich in high-quality protein.

Mistake (1) Not calculating or recording your diet

First, you need to estimate your Total Daily Energy Expenditure (calorie consumption per day), then consume 20% to 30% more calories than TDEE, and keep a good record of what you eat every day. Example: If your TDEE is 2500 calories, to gain muscle, you need to consume 2500 X 1.3 = 3250 calories per day. Only by planning your diet can you know whether your diet is effective. Assuming that after 4-6 weeks, you still haven't gained any weight, you should further increase your calorie intake to 1.4-1.5 times your TDEE.

Reminder: The calories you eat are more than just calories! Junk food can give you the same amount of calories, and a single food can give you that many calories! But what you need is the right ratio of nutrients! Enough carbohydrates + enough protein + the right amount of fat! The recommended ratio is 50:30:20

Mistake (2) Eating too many low-quality carbohydrates

Complex carbohydrates such as sweet potatoes and brown rice take longer to digest and absorb because they can provide energy to the body steadily. However, low-quality carbohydrates such as sugar and white bread will significantly increase blood sugar after entering the stomach and intestines. The body has to immediately process the excess blood sugar, leading to fat growth.

Mistake (3) Not consuming enough protein

How much protein is enough? This is really a controversial topic. Many research reports show that 1-1.5 grams of protein per kilogram of body weight is sufficient, but many fitness coaches and bodybuilders recommend at least 2 grams of protein per kilogram of body weight.

I suggest you experiment with your body and take in 1-1.5 grams of protein per kilogram of body weight for a month. If there is no effect, then slowly increase the amount.

Mistake (4) Eating at irregular times

For those who are on the thin side, they really cannot skip any meal, and they need to eat 5-6 meals! This is indeed difficult, but there is no way...