As long as the training plan and diet plan are well designed, it should be said that it is feasible to achieve your muscle gain goal within 8 months. In view of your situation, I think it is necessary to make a weight-bearing strength training plan that can make your whole body muscles develop in a balanced and coordinated way. The plan mainly includes the following three aspects:

Pick any part you want to practice.

① Training content: total strength training, which is divided into chest and back (bench press, flying bird, push-ups, butterfly machine clamping chest, etc. ), shoulders (neck pressing, dumbbell side lifting, dumbbell front lifting, rowing, etc. ), upper limbs (arm bending, neck and back arm flexion and extension, etc. ), lower limbs (half squat with load, heel lift with load, frog jump, leg lift running, etc. ).

② Training volume: Select 10- 12 movements (2-3 movements in each part) from the above training contents, and repeat the training 3-4 times a week, and each movement is repeated in 3-4 groups, with each group repeating 8- 12 times.

(3) Training requirements: the movements are standardized (please be instructed by fitness experts), the training content is changed once every two weeks (each part is still 2-3 movements), and attention is paid to warm-up before training and stretching after training.

In terms of diet, it is necessary to increase the intake of protein, and ensure the intake of about 100g of protein every day. For example, the following diet can be adopted: 7-8 ounces of staple food, 250ml of milk, 3 eggs, 2-3 ounces of fish and shrimp, 2-3 ounces of meat, 3-4 ounces of tofu, 500g of vegetables and 400g of fruit. If the diet can't meet the above requirements, you can also add some whey protein powder after daily training or before going to bed, and add some sports drinks before and after training.