It is difficult to gain muscle and lose fat at the same time, so it is better to do it separately.

2. protein is only a supplement to protein's deficiency in daily food intake, not a panacea. You need to know whether the daily intake of protein is enough, which is about per person's daily weight per kilogram 1g (fitness), or per pound of lean body weight 1. 14g.

3, the intensity of action gradually strengthened (weight, frequency, number of groups, etc.). )

Whether there is overtraining (poor spirit, big temper, irritability, fatigue)

Are other nutrients (good carbohydrates and fats) adequate besides protein?

How was your sleep?

Actually, your question is very difficult to answer. .