運動、健身、減肥交流群

I really want to get muscular, but I'm too skinny, so my training progress isn't very noticeable and I look thin.

Anyone else exercising, working out, or dieting? Today's pace: 5 minutes 51 seconds per kilometer Ran 5.20 kilometers in 30 minutes My weight surprisingly didn't change today!! I was 95kg 5 years ago, and my health checkup reports were all red flags. I successfully lost weight to my current level and haven't regained it. Here, I'll share my daily running records, weight records, workout routines, and fat-loss meal plans. Feel free to leave comments if you have any questions, and I can share my experience. (It's not that I'm intentionally posting the same thing, but my training and meal plans are the same from Monday to Friday. Weekends are slightly different.) Weekday Workout Routine (Mainly for sculpting muscle lines) Start at 4:30 AM 30 minutes of anaerobic core workout 1. Air bike 1 min + Russian twists 1 min, rest 30 sec, 1 set Repeat 4 sets, total 10 min Can train obliques, upper abs, lower abs 2. Full set standing ab roller, 1 set 2 min, rest 30 sec Repeat 4 sets, total 10 min Can train chest, shoulders, back, arms, legs, upper abs 3. Half set kneeling ab roller, 1 set 2 min, rest 30 sec Repeat 4 sets, total 10 min (Changing rolling direction can train upper abs, obliques) Running on the track for 30 min Total 1 hour Fat-loss Meal Plan: Breakfast: Unsweetened soy milk, whole wheat toast Lunch: Company bento box (sufficient oil) Dinner (Steamed, no salt, no oil, no sugar) Chicken breast *1 Egg *1 Enoki mushrooms *1 Tofu *1 Banana *1 4 scoops of oatmeal with high-calcium milk powder I have one cheat meal day per week.