You need to increase the lean body weight of 10- 15 kg to be strong! The way of fitness is strength training, and the first day can be divided into three parts: chest+humeral head+abdominal muscles.

On the second day, shoulder+back+deltoid muscle, on the third day, leg+biceps brachii+abdominal muscle,

Rest on the third day. At first, you can also choose to practice for one day and take a day off. Each movement should be divided into 8- 12RM, 4-6 groups, 4 groups of big muscles and 6 groups of small muscles, with a rest of 30-40 seconds between groups.

In diet, you don't need to eat protein powder or muscle powder at first, because these supplements will only work if your training intensity reaches a certain level. At first, it was okay to eat through diet. It is a good choice to eat more foods rich in protein and amino acids and consume more calories, such as eggs, milk, fish, chicken and whole wheat foods.

The important thing in fitness is persistence. If the above training lasts for 6-8 weeks, it will usually be effective. At that time, the training plan will be adjusted according to the strength growth, and the intake of supplements will be increased.