My experience is to eat mainly, practice three points and eat seven points, and it is best to add meals every day, 4-6 meals a day. Muscle gain requires not only protein, but also a lot of carbohydrates. Every kilogram of body weight 1.5~2g of protein and 6 ~ 8g of carbohydrates every day (the elder brother mentioned above is wrong, if the protein per kilogram is above 1.5 ~ 2g every day, he will be hospitalized for three months). I gained weight in two months 10 kg (but it seems that most of them are fat). My current diet is like this. Get up at 7 o'clock in the morning with a cup of protein powder and a banana, have breakfast half an hour later, two steamed buns, two eggs and a bag of milk, add a steamed bun and an egg white between 9:30- 10:00 in the morning, and eat it at 12: 30 in the afternoon. Usually rice chicken breast with vegetables, and rice chicken breast with vegetables at 3: 30 in the afternoon. Exercise starts at half past four. After six o'clock, add a cup of protein to a banana. Dinner between 6: 30 and 7: 00 is also steamed bread with meat or egg white. It depends on the situation before going to bed. Generally speaking, it is not recommended to eat too much carbohydrates at this time, which is easy to accumulate fat in the abdomen (but I often eat a lot at this time, which may be the reason why my abdominal muscles disappear). Although it is three points to practice and seven points to eat, without these three points to practice, it is estimated that eating well will only open another topic for you. Muscle exercises usually focus on large muscle groups, namely chest, back and legs. At the beginning, just practice every Wednesday to Thursday, that is, take a day off, because this will make you recover better every time you exercise, and it will not make your body too tired and counterproductive. Every time I train a big muscle group with a small muscle group, I have three muscles, two muscles, legs and shoulders. My initial fitness plan is like this. After a month or two, when your weight, strength and physical endurance increase, you can start to change your fitness plan and put your shoulders out alone for a day. After a while, you can further adjust your fitness plan according to your own progress. As for whether or not to practice your arms, that is, to practice your second and third arms alone, it depends on your personal feelings. If your arm endurance is not so strong, practicing your arm alone is just a waste of time.