Four or five o'clock is the best time.

Take your time，

Now run,

Get some barbells, dumbbells and so on

3 quantity,

First a small amount, and then gradually increase.

The most important thing is to warm up before exercise!

Therefore, it is not good to exercise in the morning.

Let you around four o'clock in the afternoon, or around five o'clock, for this.

Breakfast depends on your preferences, nothing special.

Even before going to bed.

Milk is of course necessary.

, should be a must,

But you can't drink it at once. You should make some steamed bread, bread or something, and drink milk while eating.