How do men eat ribs to become muscular?

#BMI #BMI-and-weight-loss-tips

May 16, 2025

Many thin people want to gain weight and have developed muscles, but don’t know how to start...

　　Often you think you have eaten enough, but you are still very thin. The first reason for losing weight is that you don’t get enough calories. The second reason is that your metabolism is fast, and you will need to eat more to gain weight. At the same time, you can strengthen strength training to transform from skin and bones into a muscular man.

　　First: Eat more.

　　Skin and bones often claim that you don’t gain weight by eating anything. The fact is that the reason why you eat nothing is that you don’t gain weight is that you don’t eat too much, you can change this.

　　Record calories: Record the calories you consume every week. You need to eat 20 times your weight every day. It may be difficult to achieve it now. This is why you lose weight.

　　Eat foods with a weight of 20Kcal. If your weight is 140 kilograms, you need 140 x 20 every day 2800kcal calories. You need about two weeks to get used to eating so many calories and keep records.

　　Increase calories: After two weeks, add 500kcal calories per day. If you still eat so many calories in the first two weeks, you won’t feel nauseous. For people weighing 140 catties, the calories in two weeks need to increase from 2800kcal to 3300kcal.

　　Record weight: measure your weight every week. If you gain weight, eat the same calories. If you do not increase your weight, you need to increase 500kcal calories every day next week. Keep following this method before you get a satisfactory weight.

　　Second: Eat 6 times a day.

　　Don’t rely on drinking coffee to beat your stomach. Develop the habit of eating six meals a day , you can't forget the few times in the middle!

　　Eat breakfast: If you don't eat breakfast, your body will consume muscles. If you want to turn from skin to bone into a muscular man, you need to eat within an hour after getting up and develop the habit of eating breakfast.

　　Eat every three hours: Set the time for each meal and strictly abide by it. Breakfast at 7 am, breakfast at 10 am, lunch at 1 pm, lunch at 4 pm, lunch at 7 pm, dinner at 7 pm, and late-night snacks at 10 pm before going to bed.

　　Alternating amounts of meals: If you eat 3000 Kcal every day, try breakfast, lunch and dinner at 600 Kcal, and other 400 kcal. There is no accurate scientific basis for this. What is important is the calories of daily/weekly/monthly, not the calories of each meal.

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　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　　� Complete carbohydrates: oats, rice, panels, flour, potatoes, sweet potatoes, beans, etc. 200g pure flour contains 700kcal calories.

　　Milk: If you are not afraid of growing meat and whole milk, otherwise drink skim milk. One liter of whole milk contains 500kcal calories.

　　Nuts: almonds, cashews, walnuts, peanuts, etc. 100g of peanuts contain 500kcal, and you can also try peanut butter.

　　Healthy fat: flax oil, fish oil, olive oil, etc. It can increase you by 300kcal calories every day.

4. Strength exercise.

The stronger you become, the more developed your muscles will be. Do strength exercises. Do exercises that exercise multiple muscles: pull-ups, bench presses, weightlifting, dumbbells, and most importantly: squat exercises.

　　At the beginning, use an empty barbell, learn how to do this exercise first, and then gradually increase the weight. If you don’t know how to start, you can refer to the 5*5 training process of strength exercises. Three times a week, each time for 30 minutes.

　　5. Get protein.

　　You need to get protein. Form muscle and recover from training. You need to consume at least how many grams of protein your weight per day. Here is the source of protein:

　　　Lin meat: beef, pork, mutton, etc.;

　　　Poultry: chicken, turkey, duck, etc.;

　　　Fish: tuna, salmon, mackerel, etc.;

　　Eggs: protein and vitamin-rich egg yolks;

　　Dairy products: milk, cheese, soft cheese, yogurt, etc.;

　　Time: There is no fixed time.

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6. Prepare food in advance.

　　No one has time to cook by himself three meals a day, and it will be more convenient to prepare in advance. When eating, take it out of the refrigerator and heat it in the microwave for 2 minutes.

　　Morning: Get up 30-45 minutes in advance and prepare the food for the day including breakfast, so that the food in the refrigerator will cool down when taking a shower.

　　Night: If you can't wake up in the morning, you can prepare the food for the next day after get off work.

　　In fact, it is not as troublesome as it sounds. Anyway, you have to prepare breakfast and prepare other meals. It's twice the result with half the effort. Put the leftovers until tomorrow. You will get used to it.

7. Bring food with you.

　　To avoid the situation where you cannot eat for three hours and develop the habit of carrying food.

　　Work and school: prepare food in advance and take it to work or school, and ask if there is any microwave heating;

　　Watch a movie: carry a pack of peanuts to replace popcorn and ice cream, which is healthier, contains higher calories and saves money;

　　Go out: Eat it before going, bring a pack of peanuts and protein drinks to prevent hunger.

　　No Be careful to eat in public: Don’t mind when others go out to eat unnutritious foods, you eat the food you prepare yourself. No matter what others think, you need to grow muscle and be healthy.

　　PS:

　　Abide by the above methods of muscle building: Sometimes you force yourself to finish your food. Preparing food by yourself is more effective than buying food on the roadside. If you really want to change your skinny condition, you must do this, otherwise, you don’t need to change.

(Note: Follow the WeChat public platform of Fitness Bar, search for subscription account. "Fitness Bar Network" or "Click to scan and follow")