What are the plans for rapid muscle gain and fitness?

Muscle is the symbol of a man, muscle represents strength, a muscular man will give people a sense of urgency, and a muscular man with high power can give a sense of security to the people he wants to protect. As a man, everyone wants to build muscles, but many people are confused and don't know how and where to start. The following editor will solve this problem for everyone. The following text is a muscle training plan, it can help you build the muscles you want as quickly as possible.

Monday Chest Tri:

Flat bench press 612, incline (Smith) bench press 412, dumbbell bench press 412, dumbbell fly 415, behind-the-neck arm extension 412, gantry press 412

Tuesday waist back abdomen

Deadlift 68, pull-ups 4 to exhaustion (pull-down pull-ups with a puller can be done by those who cannot do it), T-bar rowing 412, barbell rowing 412, dumbbell rowing 415, abdominal curling 415, leg raise 415

Wednesday Shoulders and Abs:

Dumbbell shoulder press 412, Smith shoulder press (shoulder press) 48, dumbbell lateral raise 6 small weights to exhaustion, bent-over dumbbell fly 6 small weights to exhaustion, pull-down curl-up 415, plank support for more than 42 minutes

Friday Chest and Abdomen:

Flat bench press 612, decline dumbbell bench press 412, dumbbell bench press 412, gantry chest press 412, abdominal curl 415, double raise 415

Saturday Leg B:

Free (Smith) squat 68, lunge 320 meters, push-up 412, leg curl 410, barbell curl 4 small weight failure, puller curl 415

The training plan is suitable for most people who want to lose fat and gain muscle (shape body). Aerobic exercise should be performed at least four times a week for more than 40 minutes. Aerobic exercise is best arranged after strength training.

Diet plan

breakfast:

A portion of vegetarian porridge (oatmeal is fine), two egg whites, two sesame cakes or one steamed bun

For snacks, you can have an apple or some whole wheat bread and a bag of milk

Lunch:

1 serving of rice or 2 steamed buns 3 ounces of lean meat or chicken breast (not braised) Some cold dishes or hot pot dishes

Before training, take a steamed bun or some whole wheat bread. After training, take an apple, a spoonful of protein powder (about 20 grams) or 4 egg whites.

dinner:

One serving of rice or two steamed buns (noodles are also OK), 3 taels of chicken breast or half a fish.

Some cold dishes or hot pot dishes.

Drink a bag of milk or two egg whites before going to bed.

Try to control your intake of oily foods and avoid eating any processed foods bought from supermarkets. Such as biscuits, bread (except whole wheat), beverages, ice cream, sausage, melon seeds, walnuts, beer, white wine, red wine, etc. Green leafy vegetables such as cabbage, spinach, etc. are low in calories and can be eaten in large quantities to increase satiety. Cucumbers, wax gourds, and tomatoes are low in calories and fat and can be eaten in large quantities. Seasonings now include soy sauce, vinegar, salt, garlic, onion, thirteen spices, chili, pepper, etc. Don't use bean paste, sweet noodle sauce, etc.

If a man is very thin, he cannot be called a real man. A real man can scare his enemies and make his loved ones feel safe. I hope that this plan of mine can be helpful to everyone. Finally, I wish everyone success in fitness.