According to your height and weight, it should be clumsy, and the muscle gain effect is normal and faster than that of fat people. Generally speaking, it is recommended to exercise about 1 hour, because too long will consume protein and reduce muscles. In order to gain good muscle gain effect, we must practice heavy equipment, such as barbell bench press, hard pull, squat, push-ups and so on. These are the most basic and best effects of increasing muscle groups.

Drinking red bull is definitely not acceptable. Red Bull only has nutrition and supplements protein. It must eat eggs, if possible, muscle powder, more beef and chicken, and drink some milk. However, the content of protein in milk is far from that of eggs, and eggs are king.

As long as you insist on a large amount of exercise, of course, you should also cooperate with a small amount of shaping and rest, and maintain a good diet. I believe you will make progress.

Recommend a blog post of Yu Jun, which seems to be Sina's, and it is well written.