If you want to grow muscles, you must practice before meals. Practice and eat in half an hour. Of course, eat more high-protein food, meat, fish and eggs.

Is it excessive exercise half an hour before going to bed? Excessive excitement will affect the quality of sleep. Poor sleep quality will affect muscle growth.

Then if you don't get off work until seven or eight. I finished eating after six o'clock.

Then eat more at six o'clock. Go home to exercise at night. Go to bed after half an hour of fitness relief.

It doesn't work very well, but it should work. It's nothing.