Do you think eating will make you fat? Let me tell you, it depends on what you eat. Eating too many carbohydrates will make you fat, such as rice, plants, grains, vegetables, fruits, beans and dairy products. Long muscles are practiced for 3 minutes and eaten for 7 minutes, so eating is very particular. You must eat a lot of protein food to make your muscles grow. Protein foods include eggs, beef, chicken, cereals, fish, etc., as well as supplements such as protein powder and whey protein. .....
You exercise for one hour three times a week. I don't think you get enough exercise. Even if you eat more nutrition, if you don't exercise enough, your muscles won't grow. On the contrary, too much nutrition will be converted into fat and stored in your body.
You must keep within 1.30-2.00 hours and have anaerobic exercise five days a week. Which parts should be practiced every day? Don't practice the same part every day, and the muscles in different parts should not be less than three kinds of equipment every day. There is also doing more bench presses. Get down. Hard pull, only when the big muscle group is trained, the small muscle group will grow better and stronger.