Your intensity is too low. You can inquire about bodybuilding training methods, which require heavy weight and low frequency. My mobile phone is not big. And I really don't recommend protein powder. I recommend beef, fish and eggs. You know, if you don't eat protein powder for exercise, your muscles will degenerate quickly. I recommend two videos. You can check Tudou or Youku, but my mobile phone is disconnected. One is the abdominal ripper, and the other is Niu Nan's chest exercises. These two video tutorials are good. Eat high-protein food such as beef after 20 minutes. The effect is very good. Moreover, abdominal muscles need less fat, and no matter how you practice, you can't show it. Are the pectoral muscles developed? I still hope to be normal after practicing so well. Muscle training and strength training are different in size. If you have to use protein powder, the effect is really fast, but it needs a lot of training. As for how much to eat, there are instructions. And the most effective chest muscle is bench press, and the gym has the effect of walking fast.