As someone who used to be as skinny as a bamboo pole, I deeply understand the feelings of my skinny friends who want to build muscle. I used to wear clothes that never fit well, and I was afraid to wear short sleeves in the summer, fearing people would say I looked malnourished. After some time of trial and error, I finally found the right methods to build muscle, and today I want to share my experience with you.

First of all, don't think that building muscle is all about consuming a lot of protein. I used to think the same way, but it didn't work well. Later, I learned that carbohydrates are actually the key to muscle growth. I remember one time after a particularly exhausting workout, my coach told me it was a sign of insufficient carbohydrate intake. Since then, I make sure to eat enough rice and bread at every meal, and my training performance has significantly improved. As one netizen aptly put it, "Carbs are the lifeline for fitness enthusiasts," and that's absolutely true.

Speaking of protein, my fridge is always stocked with chicken breast and eggs. I aim for 2 grams of protein per kilogram of body weight, and I eat even more on days with intense training. However, it's important to note that more protein isn't always better; excessive intake can burden the kidneys. A friend of mine was too eager and ate seven or eight eggs a day, only to find out during a health check that his cholesterol was too high, which was counterproductive.

Training frequency is crucial. I used to work out only two or three times a week, and the results were not noticeable. After increasing it to five or six times a week, my muscles grew much faster. However, it's also important to balance work and rest. I usually schedule a rest day to allow my muscles to fully recover. A fitness guru once said, "Muscles don't grow during training; they grow during rest," and I've always kept that in mind.

Regarding fat intake, I highly recommend avocados and olive oil. These high-quality fats not only won't make you fat but can also help with muscle growth. I now eat half an avocado every morning with whole wheat bread, which is both delicious and nutritious.

Lastly, I must remind everyone to stay away from smoking and alcohol during muscle-building. I used to drink occasionally, but I noticed that my training performance was always poor the day after drinking. Now that I've quit completely, I feel much more energetic.

Building muscle is a gradual process and should not be rushed. I've been at it for over a year now, and although I haven't reached my ideal state, I'm much better off than before. Remember, persistence is key. I hope my experiences can help you on your muscle-building journey. Let's get stronger together!