First, I suggest you supplement some carbohydrates immediately after work before going to the gym, because there is still a long time before lunch. At this time, your body doesn't have enough energy to cope with fitness. Even if you practice, you will reduce the training intensity because of lack of endurance, thus affecting the training effect. Insufficient heat will also cause the loss of protein. Eat two pieces of bread or two bananas immediately after work, and then go to the gym, the effect will be different.

Second, if you want to lose weight, you should concentrate on losing weight, and if you want to keep fit, you should concentrate on keeping fit. Don't expect both to work at the same time, it will only affect each other. None of them have a good effect. Losing weight requires a low-calorie diet that is moderately anaerobic and fully aerobic. . Muscle gain requires moderate to high calories combined with enough anaerobic+a little or even no aerobic. So the two are in conflict. Choose a key point according to your own purpose, and proceed to the second one after one goal is completed. If two projects are carried out at the same time, it will only waste more time. Originally, the two projects could be completed in two months, but if they were carried out at the same time, they would not be completed in three months.

Third, what you are afraid of are all good things for fitness and muscle building. Protein powder, eggs and milk are all good things. You eat fatty food, too much salt in kimchi is better for your health, and the fat content of peanuts is super high. Fructose in fruit is one of the chief culprits of modern obesity.

Fourth, remember that muscles are not as easy to practice as you think. You said big muscles, exaggerated muscles, you can't practice them in five or six years.