2. Eat more meals, pay more attention to breakfast, just eat more. Don't eat too much Chinese food. It is best to supplement fruit+whey protein powder+olive oil (carbohydrate+protein+healthy fat) or muscle gain powder+olive oil after exercise. Don't eat cookies. Most of them are added with vegetable oils and margarine, which is unhealthy. The principle of diet is that high protein sources include: boiled eggs, chicken breast, steak and salmon. Steak is high in fat, so you can't eat more. Stable carbohydrates: including cereals and fruits with low sweetness. Healthy fat, put an end to trans fat, so don't eat margarine and vegetable fat, preferably linseed oil or olive oil, olive oil is better. Among them, omega 3,6 and other polyunsaturated fats are more, and monounsaturated fats are also rich, which is beneficial to hormone secretion.
3. Long meat is very simple, food is sufficient, eat rice boldly, and don't choose skim milk. Eat more, practice well, and grow fast.
4. The economic base determines that you can check the information yourself if you have no money.
5. 5-6 days a week, take a full day off. Do not exceed 1 hour at a time.