What is the best way to build muscle? What is the best way to build muscle and gain weight?

Some people are too thin and have no flesh on their bodies. If they gain some muscle, they will be perfect. So what are the best ways to gain muscle? What foods are best for gaining muscle?

1. Control your aerobic exercise

2. Eat more high-protein foods

3. Reasonable strength training

4. Proper stretching

5. Eat a healthy diet to supplement electrolytes

1. Whole egg bread meal

The whole egg and bread meal mainly includes 2 eggs, 1 box of milk, and 2 slices of whole wheat bread. People who are allergic to milk can also replace it with instant protein powder, mainly to supplement the protein needed for muscle growth and ensure balanced nutrition.

2. Protein Yogurt Meal

The protein yogurt meal mainly includes 2 egg whites, 1 box of yogurt and a portion of any staple food such as sweet potato, corn, bread, etc., aiming to increase protein intake as much as possible while ensuring carbohydrate intake.

3. Oatmeal salad

Oatmeal salad mainly contains 200 grams of oatmeal and a cup of milk or instant protein powder. It can be paired with 150 grams of fruits such as bananas and apples, and 50 grams of nuts such as walnuts and almonds to increase the intake of various trace elements.

4. Chicken Breast Whole Wheat Sandwich

The whole wheat chicken breast sandwich is mainly made with 200 grams of butter-fried or boiled chicken breast, paired with 2 slices of whole wheat toast. It can also be eaten with milk or instant protein powder.

5. Shrimp Pasta

Take 150 grams of shrimp and a handful of pasta to make shrimp pasta, sprinkle with appropriate amount of cheese and serve. Pasta is rich in carbohydrates, and shrimp has a lot of high-quality protein, which is very helpful for muscle gain and weight gain.

6. Tuna Salad

Tuna salad mainly includes brown rice and deep-sea fish such as tuna and salmon. You can add appropriate vegetables such as broccoli and pumpkin. It is best to eat it with a glass of milk or yogurt.

7. Beef and Sweet Potato Meal

Take 200 grams of beef or pork, fry it on low heat, then cut it into pieces. Mix it with the cooked and diced sweet potatoes, pour appropriate amount of sauce on it and it is ready to eat. You can also add appropriate amount of almonds, walnuts and other nuts according to personal taste, which is also good for building muscle and weight.

8. Duck Breast Salad

Duck breast is low in fat and rich in protein, which helps to build muscle and shape the body. You can heat the duck breast, cut it into pieces and mix it with brown rice or pasta to make a salad. It is better to eat it with a cup of instant protein powder or milk.

9. Corn and Tuna Salad

Take 150 grams of boiled tuna and 250 grams of sweet corn, add a small spoonful of olive oil, appropriate amount of refined salt, chicken essence and rice vinegar, mix well and it is ready to eat. You can also add appropriate amount of lettuce or cherry tomatoes and other fruits as needed.

10. Tonkotsu Ramen

After blanching the pork bones, boil them until they are thick and white, and then add salt, MSG and other simple seasonings to make pork bone ramen with noodles, which is good for muscle gain and weight gain. However, pork has a high calorie and fat content. Although it is suitable for thin people to gain weight, they should also pay attention to controlling the amount of consumption to avoid excessive fat accumulation.

I can only tell you that it will. But how much is impossible to say. It depends on how much you eat and your absorption rate, as well as your exercise amount and talent. There is no such thing as clean muscle gain. It does not exist. Let me first explain the principle. You should also know that eating too much will make you fat. Everyone has a daily energy requirement. This is different for everyone. It also varies according to your exercise amount that day. For example, you need 1500 calories a day. If you eat more than 1500. That energy can't just disappear out of thin air. So it is used to synthesize muscle or fat on your body. If you don't move much at all. Most of it is synthesized as fat. The more you eat. The more fat you synthesize. This is what I said above, based on how much you eat. By the way, if you don't absorb energy well. Then eating a lot is wasted. This is the so-called absorption rate. I will give an example of how to calculate it later. If you eat too much. For example, you eat 2000 calories. That's 500 calories more. If you are exercising (strength training, non-marathon endurance training, which doesn't build muscle). Most of this energy is used to synthesize muscle. But how much you can synthesize depends on how hard you train and how high your talent is. But no matter how high your talent is, there is a limit. The human body has an upper limit to its ability to synthesize muscle. If you eat too much in a day, eating 3000 or 4000 calories, then the extra 1500 or 2000 calories can never be synthesized into muscle. The extra will be synthesized into fat. The specific ratio is a matter of talent. The energy provided by each kind of food can be calculated. Although it may vary depending on the absorption rate, the specific absorption value will fluctuate. But people are alive. If you find that it does not meet the calculated value after a period of time, you can change it according to the situation. For example, cooked rice, every 100g, provides 116 kcal (kcal is equal to kcal, these two are the same unit). So you can know how many grams you have eaten. Other foods can also be quantified. It's just that our Chinese food is mixed and stir-fried, which is a bit troublesome.

So everyone is different. Even if two people have the same daily metabolic needs, eat the same food, and do the same exercises, there is no guarantee that the ratio of muscle gain to fat gain is the same for two people. I can only tell you that we usually control our daily diet to not exceed too much, about 400 to 500 calories. In this way, when we exercise, we don't grow much fat. When the fat rate is too high, we will have muscles. Then we can lose fat through fat reduction.

First of all, it is certain that muscle gain can make our body more beautiful, stylish and sexy. If you want your body to be curvy and attractive, then you must exercise various muscles. And muscle gain can help you develop biceps, chest muscles, abdominal muscles, mermaid lines, vest lines, inverted triangles and slender and powerful legs.