Pay attention to protein's intake. It is suggested to eat egg white (boiled) 10-15, chicken breast 100g and beef (which can be replaced by chicken breast with the same weight) 200g a day. It is suggested that the landlord buy a bottle of creatine monohydrate powder and eat it according to the instructions. In addition, vitamins must also be supplemented. Seven meals a day, three meals a day, four meals are extra meals, a few eggs and milk at seven in the morning, breakfast and so on. Two boxes of milk a day are to supplement trace elements. Eat chicken breast at 10 o'clock, Chinese food as usual, beef at 3 o'clock in the afternoon (creatine supplement, you can drink 5 grams of creatine powder), warm-up at 3: 30, and training at 4 o'clock.