Hello, me too 180. It used to be 63 kg when I didn't go to the gym, but it soared to 75 kg after three months of exercise, and then it remained at 70 kg. 1: Exercise time, 3 -5 pm. The best time. Evening is fine, according to your own time. But insist, 2: frequency goes every day, or every other day. 3. Training plan. Run first 10 minute, warm up, then stretch, do various anaerobic exercises, equipment, dumbbells, and jog after 10 minute. You'd better find a coach. Although it costs a little money, I can urge you to protect you when your strength is not enough and give you professional guidance to prevent your muscles from being deformed or damaged. 4. Eat more beef, chicken breast, egg white, high-protein food and vegetables. In the morning, I usually eat four egg whites, a glass of milk, some pieces of bread, beef at noon, fried chicken with vegetables, and occasionally a steak. Eating something before and half an hour after exercise, such as fruit, bread, patties, etc., can replenish energy. It is important to stick to it, or your muscles will get fat. Let's go