Amateur training, you don't need to eat extra protein powder, just eat more chicken and beef.

Besides, what is your goal of body shaping? Are muscles strong or slender and symmetrical?

If you want to be a muscular man, you must do high-intensity anaerobic exercise with fewer times.

For example, lifting dumbbells with one hand can use 15kg, and the next group has 8 dumbbells, three groups at a time, and do it several times a day.

If you want to lose weight, you should do low-intensity aerobic exercise many times.

For example, lifting dumbbells with one hand, you can use the next group of 5kg, 12- 15, three groups at a time and do it several times a day.

Note: don't just pursue the weight of dumbbells, the correct posture is more important. The weight is barely finished as long as the last two in each group. (The latter two are the most effective muscles. )

Men, in addition to the abdominal muscles of the chest muscles, shoulder muscles are also very important.