Step 2 eat more beef

3: Eat only egg whites every day, twenty to forty.

4. Eat muscle protein powder and creatine drugs.

5. Combine HMB and glutamine at the same time (this medicine is a bit expensive, strive for muscle)

6. Be sure to have professional guidance and don't practice indiscriminately, or you will hurt your body.

7: morning: milk, bread, eggs.

Noon: vegetables, rice, pasta, beef.

Evening: vegetables, pasta, beef

Supplement nutrition (eggs, milk, bread, beef) within one hour after exercise.