You do little exercise, so you need to stimulate your muscles with heavy weight to grow them.

3. It is very important that protein didn't supplement it in time after the exercise. Without protein's muscles, there would be no growth.

14 secrets of becoming a fitness expert: heavy weight, low frequency, multi-group number, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.