Judging from your height and weight, I preliminarily conclude that your arms and legs are very thin, right? I suggest you make a plan for yourself, such as practicing your arms on Monday and your pectoralis major on Tuesday. Do targeted exercise for each muscle group every day. I suggest you eat as little protein powder as possible. If you eat too much, you can drink more glucose water, drink milk and eat egg yolk every day, and try not to eat. Eat more beef and fish if conditions are good.