A year and a half ago, my weight was 120kg. Now, through gym practice, my weight is 145kg. Muscle lines are obvious, I didn't practice them blindly. First of all, you should keep three meals a day. It is best to eat eggs in the morning, eat more meat at noon and ensure meat every day. Try to eat some vegetables at night to ensure the intake of plant protein and animal protein. Drink some milk every day if your gastrointestinal tract is good. Protein powder is not recommended because it is stressful on the kidneys. Protein is broken down and absorbed by the kidneys. This is diet. The second is training. Remember to practice one posture every day, for example, only touch your chest muscles today, your back muscles tomorrow and your shoulders the day after tomorrow. Practice every day. If you ask the coach more in the gym, if you are at home, you can watch the practice video online. I can't say it here. Watching videos online will give you a lot of intuition. Don't practice everywhere every day, you will only get thinner and thinner, and you won't gain muscle. Finally, you must ensure rest and sleep. Sleep is especially important. Don't stay up late, it will affect the fitness effect! Remember not to practice the same muscle group every day, because muscle is a kind of fiber, you are destroying it when you exercise, and it is the process of gaining muscle when you rest! Finally, I hope you can stick to a good habit of fitness, and I hope my experience in the gym in the past two years can help you! Typing is so tiring, haha