Diet: If possible, you can buy creatine, protein powder, muscle-increasing powder and other supplements, and the novice mainly uses muscle-increasing powder. Four meals a day is more suitable, and high-calorie fruits such as apples and bananas are the main ones in the evening. Recommend bananas, because bananas contain a lot of potassium, which is beneficial to muscle growth. In addition to fruit, it is advisable to supplement 4-6 egg whites every day and eat more beef and chicken. Don't eat foods with too much fat, but also pay attention to the supplement of cellulose and vitamins (that is, fruits and vegetables).
How long will it take to reach the standard figure: this is not accurate. Some people gain muscle easily, others don't gain muscle easily, and their skeletons are different. Some people belong to a particularly small skeleton. Although the muscle shape and contour are good, there is still a gap between their weight and fitness people of the same height. It is easier to reach the standard figure if the skeleton is big.