With your height of 72kg, you can't say that your weight is qualified and your weight is light. If you add a beer belly, it should be said that as a 2 1 year-old, you are the best time to keep fit. The road ahead is still very long. Having a pair of generous arms and chest will add confidence to your later life. I try to look at your indicators, your schedule, and the fact that you don't go to the gym. Give you the following ways to arrange your fitness plan:
Do lifting every day: (for abdomen) 6 groups X40 groups, 40 groups if you can't persist, and one group within three minutes. The first 7- 14 days is the fatigue period, which varies from person to person. After the fatigue period, the number of people in the group can be increased. The difficulty can also be increased. Putting your hands behind your head can increase your weight. You can practice whether you are at work or at rest. There is no time limit between groups, even if you have time, you can finish a group in ten minutes (and you can also have time to drink water to wipe your sweat). I'm afraid there is even any work at this time, but it must be finished in one day. First, it can focus on your abdominal muscles. Second, it can be arranged according to your work.
Push-ups: (for chest and arms) You can stand up and rest if you can't finish the x 100 6-8 group, but 100 must be finished in ten minutes. During the working day, if time does not allow, it can be reduced to 4 groups. Rest days must be completed. Like abdominal muscle training, the fatigue period varies from person to person, which is about 7- 10. After the fatigue period, the number of groups and groups can be increased with the increase of strength (the difficulty can also increase the height of legs. You can also add push-ups with handles, brick steps)
What I can tell you about diet is that fried food must not be eaten. Drinking beer is more harmful than you said. While drinking beer, I don't think it will have much effect if I insist on training. Personally, I drink about 4-8 times as much beer as you. But it didn't affect my figure. Eat 4-8 egg whites every day, depending on personal circumstances. There is no need for junior fitness enthusiasts to pursue other fitness nutrition too much. Economic conditions allow you to eat protein powder and creatine.
I used to serve in the army, but now I have worked as a personal trainer in the gym for seven or eight years. If you can keep training for three months as mentioned above, you will certainly get something. Only when you have achieved something will you like fitness. Instead of saying what to practice for a month. Fitness is also a kind of practice. It is also an exercise of your willpower.
This reply is absolutely suitable for you. If nothing else, remember: persevere. Come to think of it again, you said you would add:) I am a newcomer to Baidu ~ ~ ~ ~ ~ ~ ~ `.