Exercise heavy objects to stimulate your body shape and build synthetic muscles.
Add protein after exercise. You can exercise in the afternoon and have a good meal in the evening. Add fresh eggs, fish and milk from egg whites.
Sleep in time and repair your muscles when you rest.
If the exercise intensity is high, you can also eat protein powder if necessary. Be sure to buy a good professional, otherwise it will be harmful to your health.
6 insist.
7 insist.
Practice three points, eat six points and sleep one point.
I hope I can help you.