Milk is good, but you can also drink soybean milk for breakfast in the morning. Milk can't be drunk on an empty stomach, and don't drink it just after exercise. It is better to drink one hour before going to bed. Muscles also grow during rest, so eat more eggs and meat. After a period of exercise, the appetite will increase obviously. If you are a little fat, you should do more aerobic exercise. The most important thing in muscle training is persistence. It doesn't need to be heavy at first. Train the movements correctly, and then take it slowly. You can exercise six times a week.