In fact, in addition to installing 13, you don't need to connect muscles one by one. You can add some meat and exercise a little according to your own situation. But eating too much is a problem of absorption. It's best to ask Chinese medicine practitioners to prescribe some Chinese medicines for strengthening spleen and stomach and enhancing absorption, and then diet therapy. This is the main reason. If creatine and protein are not absorbed, it will only be a waste of time.

The external cause is exercise, not the first day and the second day you said. It should be Monday, March 5, and exercise every other day. The reason is that muscles need rest, and when they rest, they gain weight. The detailed plan is as follows

Monday

Chest, triceps brachii, abdomen

Chest:? Barbell bench press? 3/ group? 12/ time? Dumbbell bird? 3/ group? 12/ time?

Push-ups? 3/ group? 12/ time?

Triceps brachii: Sit-ups? 3/ group? 12/ time? Dumbbell neck and arm flexion? 3/ group? 12/ time?

Heavy hammer down? 3/ group? 12/ time?

Abdomen:? Sit-ups? 3/ group? Twenty times? Lift your legs on your back? 3/ group? 20/ time

Tuesday

Back, biceps brachii, abdomen

Back: Pull-ups? 3/ group? Eight times? Neck to pull down? 3/ group? 12/ time?

Row in a sitting position? 3/ group? 12/ time?

Biceps brachii:? Barbell bending? 3/ group? 12/ time? Oblique bend? 3/ group? 12/ time?

Dumbbell forehand? 3/ group? 12/ time?

Abdomen:? Sit-ups? 3/ group? Twenty times? Lift your legs on your back? 3/ group? 20/ time

Friday

Legs, shoulders, abdomen

Leg:? Barbell squat? 3/ group? 12/ time? Bend over and bend your legs? 3/ group? 12/ time?

Sit and cross your legs? 3/ group? 12/ time?

Shoulder:? Dumbbell bench press? 3/ group? 12/ time? Barbell neck pressure? 3/ group? 12/ time? Dumbbell side lift? 3/ group? 12/ time?

Abdomen:? Sit-ups? 3/ group? Twenty times? Abdomen? Lift your legs on your back? 3/ group? 20/ time

Few people can stick to this plan. Just stick to it once a week.