Practice three points and eat seven points under the condition of ensuring food intake. It is recommended to eat some high-calorie food before fitness. Your training intensity is a little too high, so you don't need to practice unconsciously until your muscles are tired, otherwise it may reverse.

I recommend starting with large muscle groups, so that your figure will look much better from a macro perspective, such as chest and back, and then starting with small muscle groups, and modifying your figure from details. After practice, I only advise you and protein powder not to take any levorotatory or anything like that.

Your question didn't mention how long you practiced and what you ate after practice. How are you now? I can't answer your question accurately. If you have any questions, you can ask me.