Where do you work out? How can the coaching fee be so expensive? I am in Tianjin, and even the advanced private education has only 200 classes. It's normal to have muscle aches after practicing for three days. Let me tell you how muscles grow. We have muscles ourselves, but the muscle fibers are very thin. If you want to look good, you should make the muscle fibers thicker and bigger. The purpose of heavy strength training is to tear our muscle fibers, and then replenish the protein needed for muscle growth, and then the muscles will grow up slowly. The main supplements are: chicken breast, which is the best protein with low fat and high protein content. It is recommended to boil with water. Eat every day. There are tuna, beef and so on. Eat less fried food, eat more vegetables, and also eat less oil. The plan given upstairs is very good. You can practice as planned. Diet: 20 egg whites and more than 400 grams of chicken breast every day. If possible, you can add some tuna and protein powder. These diet methods are based on your persistent exercise, otherwise it will be useless. What you said will not be ineffective, but the effect will not be obvious soon.