High protein and low fat diet, carbohydrate intake at the same time to ensure that blood sugar is not too low, protein powder to buy and use, eating hormones or something is no problem. First, if you can eat more, thin people will be afraid of not eating, and it will be difficult to absorb after eating. On the first day, you will eat hard, the next day, your legs will be weak, the third day, the fourth day, you will not be able to practice, and the fifth day, you will insist on returning the card.

In practice. Exercise without oxygen equipment, the load of renting books is deeply exciting, and running for five minutes is enough. You have to fuck yourself to death on barbells and dumbbells. First, gradually develop large muscle groups, often using overload, exhaustion, peak contraction and half-way sprint, taking turns bombing, paying attention to protection, muscle tearing and scratching is very troublesome.

It is estimated that it is very important for you to practice your shoulders, but if your muscles are weak and it is difficult to practice your shoulders, it is suggested that you first use large muscle groups such as back and chest, then use the auxiliary muscles of the second and third heads, and then focus on practicing your shoulders, oblique and triangular.