Generally speaking, carbohydrates are the most important! Ordinary bread, steamed bread. It's all in the rice! In other words, eat more staple food. As far as meat is concerned, beef is the best. If you are thin, you can eat pork properly! Can gain weight!

You can drink some milk or eat some bananas just after exercise, and one more thing is very important! It is the water that you drink in the process of making instruments. You can go to the store to buy a bag of glucose powder. Then wash it with water and drink it during exercise! Because the body will lose sugar when it consumes physical strength! Drinking glucose water during exercise can make your body have enough sugar at any time. Let you have strength and endurance at any time!

I also have the habit of drinking a bottle of beer and bringing some peanuts before going to bed at night! Don't look at this. That's ridiculous! My coach told me! Ha ha! Help sleep and grow muscles! No kidding!

I won't say much about training! Remember to do leg training once a week! Because doing leg training can stimulate the muscle growth of upper limbs! Absolute science!

I have been working out for 7 years! A little experience! I hope you can understand it at a glance! I think it's useless for you to tell too many details! It is better to prove it with the effect! Ha ha!