Give you a more economical way. Wash milk powder with warm water before exercise. You can drink it during or after exercise, but not in large quantities. Eat half an hour after exercise. Drink more than 250CC of milk every day, eat some pasta properly, and have no fewer eggs (I used to have two every day). You should eat high-fiber vegetables, oranges or tomatoes, and often fish, shrimp and beef. You should eat as much rice as possible.

Personal situation, my height 169CM, before 5 1KG. Four months later, 60KG.

Take my brothers as an example, the height 172CM is 85KG before and 75KG after half a year.