If you want to gain muscle, it's almost time. If you do more, you will lose fat. Take whey protein powder 30 minutes before training and 30 minutes after training. Don't eat vegetable protein. Plant protein is useless. For sports people, the weight per catty is generally 1g, such as 70kg, so the daily protein requirement is more than 140g. The dosage of protein powder should be calculated according to the daily intake of protein content (including the quality of protein contained in three meals). After training, let your muscles. Also, in order to achieve the best training effect, I suggest you go to the gym for a physical examination, and the coach will arrange a training plan for you according to your actual situation. You should listen to your body and muscles, don't blindly copy those so-called authoritative training plans, and choose the one that suits your body function best. I wish you success!