A healthy and balanced diet can appropriately increase protein's intake.

And don't ignore vegetables, lack of vitamins will greatly affect the muscle growth rate.

Food is mainly boiled with less oil, less sugar and less salt. You must not eat anything fried.

When muscle strength and girth increase, take fitness supplements appropriately, and don't eat supplements casually without encountering bottlenecks.

The so-called bottleneck is that the lean body weight (that is, pure muscle, which can be measured by gym equipment) has not increased for more than one month, or the weight of extreme training has not increased for more than one month.