It is impossible to figure out the effect of fitness in two or three months and gain muscle obviously, especially for a novice like you. Don't worry about it yet. First, diet is very important. Although you didn't elaborate on it, you can see from breakfast that you don't pay much attention to diet, so the muscle gain effect is very poor. Secondly, training focuses on quality rather than quantity and weight. You know your self-control is not strong, so you have to overcome it. Generally speaking, it is recommended to go on a diet for the first time and recommend per kilogram of body weight. Weight 1.5 to 1.8 grams, protein eats carbohydrates, eats protein twice, and then increases the intensity, plus the amount of protein. The second kind of training focuses on quality training. If you don't want to get rid of it, change it to 3 minutes, running speed 12_ 14, change the training plan once or twice, and practice more golden moves.