It is now 130. First of all, you said you have a bad stomach? Is there any evidence? I thought I was, too. I even suspected that there was ascaris, and I took ascaris medicine, but nothing happened. .
There are three kinds of people's constitutions. Generally, thin people who eat a lot but don't grow long belong to ectodermal constitution, and their basal metabolic value is very high. Sitting still may consume more calories than some fat people running 1 lap. Of course, absorption is also a problem.
Diet: First of all, eat more, no less than 4 meals a day. If you have the conditions at home, you must eat more than 2 chicken legs for lunch and dinner (at least), plus more than 4 liang of rice (or equivalent pasta) and other vegetables. Noodles are recommended for dinner, which are easy to digest. I eat a bag of instant noodles, which contains twice as many noodles and 2 eggs. Of course, it is better to add some meat. . Watch sleep for breakfast, get up early and eat more. You can also add a meal in the afternoon, or at least drink a glass of milk or muscle-building powder (it is not recommended to eat alone, it is best to add a piece of bread or two buns, which is easy to absorb).
Replenishment: muscle building powder = protein powder+carbohydrate? Therefore, it is recommended to buy protein powder+bread oats and the like to save money.
Exercise: Your coach is right. At first, it is best to practice these general movements, such as squat, pull-ups, bench press, parallel bars arm flexion and extension, etc. There is not much intensity, which helps to increase strength and promote appetite absorption throughout the day.
Thin people don't need to do aerobic exercise, such as running and cycling. You used to be able to run, which means that your cardiopulmonary ability is good, and you can reduce it to aerobic once a week.
Exercise time? It's best to eat 2 or 3 hours after meals, so you are not hungry or full.