When it comes to the topic of muscle building, I've recently had some profound insights. As a former "skinny guy" weighing only 50kg, I've successfully bulked up to 70kg, and this journey has taught me a lot. Today, I want to share my five key secrets to muscle building, hoping to inspire those who are working hard towards this goal.

First and foremost, carbohydrates are really important! I used to think that building muscle was all about consuming a lot of protein, but I was completely wrong. Carbohydrates are actually the main force behind muscle gain. I remember a period when my carbohydrate intake was insufficient, and during training, I always felt weak, and my muscles looked flat. After adjusting my diet to ensure enough rice, bread, and whole grains every day, my condition improved immediately. So, never underestimate the role of carbohydrates.

Secondly, protein intake should not be taken lightly. At least 2g of protein per kilogram of body weight is a basic requirement. I consume chicken breast, fish, beef, eggs, and milk every day. When the training intensity is high, the protein intake needs to be even more. This ensures that muscles get adequate repair and growth after training.

Next, let's talk about training frequency. High-intensity training is essential for muscle growth. My current training frequency is very high, almost every day in the gym. Although it's tiring, seeing the muscles grow bit by bit brings an indescribable sense of achievement. Therefore, to build muscle, you must step out of your comfort zone and increase your training frequency.

Additionally, healthy fat intake is also crucial. Quality fats not only provide energy but also promote muscle growth. I usually consume fish oil, deep-sea fish, almonds, olive oil, and avocados. These foods are not only delicious but also help me maintain a healthy body fat rate.

Lastly, controlling the intake of tobacco and alcohol is an aspect that cannot be overlooked in the muscle-building process. Smoking and excessive drinking can both affect muscle growth. I used to drink occasionally, but later found that it really affected my training effectiveness, so I quit decisively. Now, I feel much better physically.

In summary, building muscle is not a difficult task. As long as you manage your diet, training, and rest well, your muscles will definitely grow. I hope my experiences can be helpful to everyone. If you also have insights on muscle building, feel free to share them in the comments section!

By the way, a netizen named "上善若水89931" has reposted this article in the comments, showing that many are interested in this topic. If you find this article helpful, why not share it with your friends and exchange muscle-building tips together!