Diet: Meat, fish, milk, beans and eggs are rich in protein, and protein is the most needed for muscle building; And eat more fruits and vegetables, eat less and eat more meals. It is absorbed right after exercise and eaten after 30 minutes. Preferably digestible, such as eggs and milk. If it is inconvenient to eat, you can have some protein powder or muscle powder (thin people are more suitable to eat muscle powder to gain weight first). Usually pay attention to staying up late, and there are not many taboos in diet like normal people.