Practice three points and eat seven points. Let's start with food. It's very simple, you must eat breakfast, and eat well, beans, fruits, dried fruits and meat. At noon, whatever. Be sure to eat coarse grains and less meat, especially oil, for dinner. According to the fitness theory, supplementing carbohydrates will make you energetic, but I have been exercising for more than 5 years and I really can't feel it. What can appear are carbohydrates and fats. That thing is starch, and the earth advocates low carbon, not to mention our human body? In addition, I deeply understand the importance of chest muscles to bodybuilders, but I want to emphasize that you should never practice chest muscles specially, and you don't need to consult any coach. Those guys often complicate the problem, otherwise who would hire them as personal trainers? Anyway, if you have a good body reserve, you should focus on practicing trunk muscles. There are several classic movements recommended for you, such as squat, hard pull, pull-ups, push-ups, sit-ups or leg lifts. These movements are boring, but they are really effective! Bench press is really helpful for chest muscles, but the source of strength is deltoid muscle, and the waist and abdomen also need some strength. Fitness is a subject, and it will progress with you.