Still slim? You eat a mistake. Here's how to fix macro units for gains.

You are hitting the gym.
You are consistent.
You even wander around the serum like sacred water.

But the weeks pass, and I still stare in the same slim arms and flat chest in the mirror.

This is what really happens:
You Reduce your body.
Not only calories – but the correct mixture of Protein, carbohydrates and fats (It is also known as your macro units).

If you don’t fix this, it will not provide you with any training.

Think of protein because the brick needs your body to build muscles. No brick = no house.

✅ A goal for 1.6-2.2G per kilogram of body weight
(For example, protein 70 kg = 112-154 grams per day)

Eggs (6 grams per egg)
Chicken breast (30 grams per 100 grams)
Fish (20 grams per 100 grams)
Lentils, chickpeas, tofu (good vegetarians)

🚨 Whey protein is not magic – it is just an easy way to strike your numbers.

This is where most slim men mess. They are afraid of carbohydrates. But with his brothers, carbohydrates do not make you fat – they give you energy for serious training and recovery faster.

✅ 4-6g per kilogram of body weight
(70 kg a man = 280-420 grams per day)

Rice (28 g of carbohydrates per 100 grams cooked)
Oats (66 g of carbohydrates per 100 grams)
potato
Full wheat bread and pasta
Fruits (bananas, apples, berries)

🍌 Professional advice: Eat a heavy carbohydrate meal 1-2 hours before exercise For crazy pumps.

Low fat = decreased testosterone = no gains.

Fat maintain your hormones in selection, healthy joints, and give you slow energy.

✅ 0.8-1G per kilogram of body weight
(70 kg a man = 56-70 grams of fat daily)

Nuts (almonds, nuts, peanuts)
olive oil
Avocado
Sectional fish (salmon, mackerel)
Full eggs (yes, eat egg yolks!)

For a man of 70 kg eating 2500 kilos of lion:

protein: 150 g (600 kilos of lion)
Carbohydrates: 350 g (1400 kilograms)
Fat: 78g (700 kali)

🍽 Spread over 4-5 meals a day to maintain high energy.

❌ Eat “clean” but not enough for the total calories
❌ Skip the carbohydrates due to Keto Youtubers
❌ Thinking of the whey whey = your protein needs to be sorted
❌ Forget the fat because “Sayun”

✅ Track your food (myfitnessPal or any application)
✅ Setting 2-3 high-calorie meals you can eat every day
✅ Add “liquid calories” if you are struggling (milk, juices, peanut butter shakes)
✅ Eat even when “unjust” (your appetite will grow)

Skinny is not genetic science – it is a power deficit.
Start eating to grow, not just stay alive.
Heavy lift. Sleep deeply. Watch your body turns.

The fork is strong like iron.