Dangdang has it online. Very suitable for people who like fitness. Whether it is a fitness plan or a diet plan, the information is very rich, and the resources inside can be described as profound. It's my favorite book I've read in my eight years of fitness. Protein powder is a concentrated powder of poultry protein. I don't know which age you are a fitness enthusiast, but I can tell you for sure that protein powder is the product of scientific and technological ingredients. It is suggested that you eat boiled egg white every day and put the eggs in cold water until the water boils to 100℃ and continue to cook for three minutes, depending on your personal physique. If you do a lot of exercise, eat three proteins half an hour before exercise and two or three proteins 30 minutes later. Take more rest if you want to grow muscles, and don't stay up late. If you want to exercise every day, don't be too intense. If you do strenuous exercise, you should have a rest every day. Muscles are like rubber bands. Although they exercise every day and have good flexibility, if you study or work in your daily life, not enough rest will easily lead to muscle strain, which will only make them stronger without growth. The rest period within 72 hours after exercise can make local muscles repair and grow. As far as your fitness plan is concerned, it is quite reasonable. You should balance the strength properly. Are you used to doing dozens of push-ups in the morning? That's good. The best training time is after lunch break 15 to 18. For professionals, you can practice for a period of time after 9 am and before 9 pm. This book has a wealth of training methods for each part, which can help you get rid of a single training action, and also highlights the eye-catching tips that are easy to cause posture errors during exercise, including intimate tips to correct some postures that cause muscle and joint pain due to long-term exercise.