7 ways to eat and drink to turn your skin into a muscular man

　　Today we find out the biggest reasons why people lose weight and use healthy Ways to make thin people exercise Build muscles and gain weight scientifically. Follow these tips to gain weight: Sometimes you force yourself to finish food. Preparing your own food is more effective than buying it on the roadside. If you really want to change your skinny condition, you have to do this, otherwise, you're not changing.

　　1. Get protein.

　　You need protein to build muscle and recover from training. How many pounds do you weigh and how many grams of protein should you consume each day? Here are the sources of protein:

　　Lean meat: beef, pork, lamb, venison, bison, etc.

　　Poultry: chicken, turkey, duck, etc.

　　Fish: tuna, salmon, mackerel, etc.

　　Eggs: Eat egg yolks that are rich in vitamins.

　　Dairy products: milk, cheese, cottage cheese, yogurt, etc.

　　Time: There is no fixed time,

　　If you weigh 140lbs, eat a can of tuna for lunch, 200g of quark as a side dish, 300g of meat for dinner, and drink 500ml of milk a day, you will get 140g of protein.

　　2. Prepare food in advance.

　　No one has time to cook three meals a day, so it’s easier to prepare them in advance. When it's time to eat, just take it out of the refrigerator and heat it in the microwave for 2 minutes.

　　In the morning, get up 30-45 minutes early and prepare the day's food, including breakfast, and allow the food in the refrigerator to cool while you take a shower.

　　Evening: If you can’t get up in the morning, prepare food for the next day after get off work

　　It's actually not as troublesome as it sounds. You have to prepare breakfast anyway, and prepare other meals as well. Get twice the result with half the effort. Save the leftovers for tomorrow. You'll get used to it.

　　3. Bring food with you.

　　To avoid being unable to eat for three hours, develop the habit of carrying food.

　　Work and school: Prepare food in advance and take it with you to work or school, and ask if there is a microwave to heat it;

　　Watch a movie: Carry a bag of peanuts with you instead of popcorn and ice cream, which is healthier, contains more calories and saves money;

　　Going out: Eat before you go, and bring a bag of peanuts and a protein drink to keep you away from hunger.

　　Don't mind drinking protein drinks in public. Don't mind eating your own food while your colleagues go out to eat non-nutritious food. No matter what others think, you want to gain muscle and be healthy.

　　Skinny man transformed into muscular man diet , some stimulation to start implementing, use body weight * 20kcal to determine how much you should eat.

　　Breakfast: Omelette, yes Grape Dry and milk oats, milk oatmeal rolls;

　　Lunch: quark and apple, peanuts, protein drink;

　　Lunch: rice and tuna, turkey sandwich, bologna pasta;

　　Dinner: Rice, soy products and meat or chicken, fruit after meal;

　　Supper before going to bed: cottage cheese with flaxseeds and nuts, a glass of milk.