I think your problem should be to exercise muscles, so as to achieve the effect of increasing muscles. Since you choose to increase muscle, you must understand the principle of increasing muscle. How to make muscles grow? The popular point is that muscle tissue is destroyed-repaired-destroyed-repaired, etc., so as to achieve the effect of increasing muscle. What is inseparable from this period? That's dieting! Among them, protein is particularly important! Next, I would like to recommend some key points to you, hoping to help you.

First: Whether you gain muscle or lose fat, the most important thing is to get enough protein. Protein plays a vital role in muscle repair. Protein is an important part of our body cells. Therefore, we need to take protein in our daily diet. For example: eggs, beans and meat: chicken, beef and milk are recommended.

Second: carbohydrate intake should be sufficient. Why do you need enough carbohydrates to gain muscle? When you don't eat enough carbohydrates in the gym, you will feel weak and your muscles will feel weak. I feel weak occasionally. Therefore, from this point of view alone, supplement enough carbohydrates to make a day's training efficient and will not be injured because of the downturn.

Third: the diversity of food, light dietetics. Vegetables and fruits are put together. Not only three meals a day, but also learn to add fruit if possible.

Although it looks like you can eat whatever you want. Of course not. We can't lose our basic principles. It is not good to gain weight in order to gain muscle. You can't eat high-fat and high-sugar foods, such as fried foods and desserts. Don't eat too much every day, just keep the daily consumption and intake basically the same. Of course, this needs to be controlled for a long time according to your own situation.

Come on! Find the one that suits you best!