I gained 20 pounds in the gym. Tell me how I feel. 1 Every exercise is similar, 2 nutrition is the most important, 3 rest is also important, 4 don't be depressed, 5 don't get sick. Can meet the needs of rapid muscle growth, nutrition, red meat and white meat. You should eat five eggs a day at first, and then gradually increase them under your feet. An apple a day, 1~3 bananas and a bag of milk. It's no problem to get points for 4~5 meals a day.