Add 10 kilos in three months.

I'm a skinny human being since I was young. I eat a lot and I'm still thin.

I like to exercise. I think it's because the metabolism is good. Not too good. 😂😂

"When I was a kid, I was greeted, but when I went to college and was greeted, I secretly lost my confidence."

💡 started really studying weight gain, but the condition was that I didn't have a lot of money, had to spend a small budget, and it was the easiest for lazy people, so I would add weight without getting into fitness. That was body weight in my room.

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The procedure is

I divided it into two parts: exercise + eat whey protein.

The exercise part is divided into three days, playing alternately.

Push-Up Day ⚡ | Belly Day 💥 | Leg Play Day ☀️

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Push-up day ⚡

First of all, I started with a fish snake, and it started with pushups, and I didn't play the other part, and I just tried 100 pushups for a month, and I wanted to know what the result would be.

The device to have is a dumbbell.

1. Push Up 100 times every other day

- This is the main move that makes it easy for a guy like us to look better.

- Because of the play, the breasts are fluffy, look shapely, and the arms are bigger.

- The first period will be very difficult, gradually increase until 100.

- Ignore the set. Do you care how much you got to the target?

- I went from 60 to 70 to 80 to 100.

- Maybe play 10 or 15 times a set.

- All I did was 2 sets 15 times, and then 10 sets.

- If any day is very tired, except for a few days, especially the first.

💪🏻 This position is essentially chest and back of arms.

⚠️ The precaution is not to force too much or not to bend your elbow.

2. Dumbbell Bicep Curl

- It's a basic move to lift the dumbbell.

- Hold the dumbbell back and lift it up. Keep your elbows in place.

- I played three sets 15 times.

- Pick a strong one at the last lift.

💪🏻 This pose will face the arms and straight muscles bisep according to the emoji.

⚠️ The precaution is not to be overly forced, and this position is not very important.

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Belly day 💥

It's the most exhausting day. The equipment to have is a pad for the chest. It can be a yoga mat or a thicker one.

1.Knee Raise - 3 sets, 15 sets each

2.Cross Crunches - 3 sets, 15 sets each

3.Star Crunches - 3 sets, 15 sets each

4.Planks - 3 sets, 1 minute per set

5.Russian Twists - 3 sets, 15 sets each

💪🏻 These positions I chose from YouTube clips.

⚠️ might be a waste of time, but the results are worth it.

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Leg play day ☀️

Many people don't like leg days, but I like it a lot, haha.

But I didn't focus much on my legs, so I only played two moves.

It's a day for the upper body to recover.

1.Squat Dumbbell 3 sets 15 times each

2. Reverse Lunge Dumbbell 3 sets, 15 sets each

💪🏻 Seriously, only these two moves, if you choose the cheapest weight.

⚠️ Who has never played legs before. The next day will be difficult to walk.

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And the other part is Whey Protein, the most important part of this weight gain.

✅ The Way I Eat is FITWHEY's Mega Mass recipe, a weight-enhancing recipe for skinny people in particular, eating with Creatine.

(Let's find out more. Mainly, creatine will give us more strength. It will have a lot of effect at the end of the set. We will have strength.)

🔰 Actually, when ordering with the page, they already have a recommended way to eat. I follow that exactly.

- Wake up, whey. 1 / 2 Scoop.

- First, chest, creatine, 1 scoop.

- Back, chest, whey + creatine, one scoop each.

- Bedtime whey 1 / 3 scoop.

* The whey and creatine scoop are not equal. The way is like a big scoop, and the creatine is small. I can't remember the memory and the amount, but the scoop is free.

❤️‍🔥, after two months of eating and exercising, I gained six kilos, and my weight was 48, the first time in my life, until the third month, I finally weighed 52, which was exactly 10 kilos.

💖 the heart of changing yourself is discipline. Consistency will definitely produce results that everyone pleases.

# Exercise # Easy exercise at home # Bodyweight # Shapely # Add muscle