You must adjust your diet and eat more high-protein and low-calorie foods, or you can remember to eat more beef, fish, chicken breast and eggs, and drink protein powder before and after each training.

Training aspect

The first day, chest and three heads

The next day, I followed with two heads.

On the third day, legs and shoulders

On the fourth day, abdomen

This is a primary training program. You can practice like this.

Practice every other day.

The number of muscle exercises is 6- 12.

Rest for 30 seconds to 1 min.

I hope I can help you, and I hope to adopt it!