Since you want to gain muscle, you should do exercise well before meals, but your time is not well arranged, because if you want to have an effect, you should not exercise less than 1 hour each time, otherwise the effect will not be obvious. Therefore, it is recommended that you supplement a small amount of starch carbohydrates after work, such as whole wheat bread and high-fiber biscuits. Then go to the gym in 40 minutes. If you want to gain muscle, you need to exercise with large weight and few times (for example, you can push up to five weights at a time). Protein should be supplemented immediately after exercise. A glass of low-fat fresh milk can repair the muscles damaged during exercise, and of course it can also increase the dimension. Then don't eat right away, wait for about forty minutes before having dinner. In terms of diet, if it is not for the pursuit of professionalism, you don't have to care too much about anything. With reasonable collocation, you can eat more beef, shrimp ... fruits and vegetables, and vitamin C can promote the absorption of protein.

That's about it. Finally, I wish you good health ~ ~