According to what you said, there is another problem. When do you rest? /kloc-if you rest around 0: 00, eat first and then exercise. If it is around 12 o'clock, you can exercise before eating. I suggest you adjust your life and change three meals a day to five meals a day, which will be better for muscle gain. Before exercise, you can give priority to carbohydrates for five minutes, supplemented by creatine, and eat protein for seven minutes after exercise. Make sure everything is complete, and add a little fat to breakfast the next day.