, you

Anyway.

Go ...

Gym, you ask the coach, he will tell you a regular one.

Training plan, food, to supplement protein, get enough sleep, want to exercise.

, just

Small weight and many times, strength training means large weight and few times, 1 month is up to you.

Become stronger

Eat 1 kg milk a day, 5 eggs, 4 meals and 2 bananas, if you like.

Here you are.