Fitness plan and diet plan for tall and thin people

★ Posted on 12-17,2024

Thin people gain muscle and fat

Muscle.com provides fitness programs for tall and thin people:

Mr. Liu is 24 years old and an employee of a company. He is 180 centimeters tall and weighs 56 kilograms. Due to work reasons, he often skips breakfast in the morning and does almost no exercise every day. After I get home from get off work, I spend time online every day, and often stay online until late at night. He wanted to use equipment to change his figure and make his body stronger, but he didn't know where to start.

MuscleNetAnalysis and improvement suggestions:

1. The man’s height and body mass index is 17.67, which means he is thin; according to the dietary arrangement of the muscle-building principle, the total daily energy intake should be: 2800kcal (56kgx50kcal);

2. This man has an irregular diet. He should mix his diet reasonably and develop good eating habits. The energy supply ratio of three meals should be 3:4:3. He must develop the habit of eating breakfast;

3. Lack of exercise causes metabolism to slow down;

4. If you have irregular sleep, you should develop good living habits.

Exercise suggestions:

It is suggested that Mr. Liu should find time for physical activities after work. He can choose a fitness center close to his company or home, and can conduct equipment training 3-5 times a week. Since Mr. Liu has no habit of exercising before, he should focus on training large muscle groups in the first 2 weeks, such as chest, back, legs, etc. After 2 weeks, he can add small muscle training, such as biceps. , triceps etc. It must be all-round development, don’t just train one area or one area aloneOr certain muscles. At the same time, pay attention to the intensity of training (time, weight, frequency), and do it step by step to avoid muscle soreness as much as possible, so as not to cause inconvenience to the next day's work.

Suggested diet plan:

Meal Food Name Intake

Breakfast Bread 200g

Milk 200ml

1 egg 50g

Egg white 100g

Chinese food steamed buns 200g

Rice 100g

100g fish meat

Beef (lean) 100g

Potatoes 100g

100g tomatoes

1 banana 50g

15 grams of oil

Dinner steamed buns 200g

50 grams of egg white

Shrimp meat 100g

100g tofu

100g cucumber

1 apple 100g

Oil 10 grams

One day’s caloric intake

Breakfast Lunch Dinner Total for the whole day

Energy (kcal) 870 1070 810 2750

Energy supply percentage (%) 31% 39% 30%

The heat supply ratio of the three major nutrients in each meal

Nutrients Protein Fat Carbohydrate

Heating ratio (%) 21 21 58

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