Don't eat indiscriminately. If the muscle is to be long, it needs to be torn, and then it will recover and gradually become bigger. Protein powder is used to help muscle recovery. It is the raw material for muscle synthesis, so the problem comes. If you just eat raw materials, your muscles won't be torn, and you won't have any effect. You will only gain weight. If you exercise with your bare hands, you don't have to eat protein powder. Eat more, drink milk and eat eggs, and do more push-ups. The effect on muscle tearing is not so good. After all, people's self-esteem is certain. Moreover, the pectoral muscle is a big muscle group, so you can practice it once every two days. If you really want to practice at home, read the book Prisoner's Fitness. If you buy protein powder, one day 10 gram is enough.