If you want to continue to increase, exercise is essential and nutrition must keep up.

Firstly, carbohydrates should be enough to ensure the supply of calories, and secondly, the diet should have high-quality protein intake (beef, poultry, eggs, milk, fish).

I don't recommend eating protein powder. It's not professional bodybuilding. I don't think it's necessary.

Exercise: The training program is mainly muscle donation. The training frequency is three to four times a week, and each training time does not exceed 60 minutes. Perform 2-3 training exercises for each part (such as pectoralis major and humeral head, back and humeral head, legs and shoulders) at a time, with 3-6 groups for each movement, 8- 10 times for each group, and the weight of each exercise is (if the weight of bench press you choose is 60,

This natural bodybuilding comes out slowly, but the effect is lasting. There is also insisting on exercise. The longer you persist, the longer the results of sports will last. If you don't exercise, I can tell you with great certainty that the muscle proportion will drop.