Hello, my friend! Let me answer for you: in the process of fitness for beginners, diet is indeed a very important issue. It is recommended that you eat six meals a day, of which three are the main meals. These three meals are breakfast, lunch and dinner. These three meals must contain some protein, such as eggs, fish, beef and chicken. And at least two meals are rich in vegetables. The remaining three meals are served as catering and eaten 40 minutes before training. This meal contains protein and carbohydrates. Just add two or three eggs after a steamed bread or a bowl of porridge. The purpose of this meal is to ensure that you can provide enough energy for your body during training. Add another meal after training, because your body needs protein's supplement one hour after training. This meal can't be avoided. The same is a steamed bread or a bowl of porridge, you can eat two eggs at the same time. Then the last meal is one hour before bed, because the body secretes growth hormone when sleeping. Supplementing protein before going to bed is good for growing muscles. Just eat two eggs. Of course, all the eggs mentioned in catering can be replaced by other foods rich in protein, but porridge and steamed bread are two good water-talking compounds, and others like rice, bread and low-fat biscuits can also be used. In a word, just eat it once every three hours, and every meal is rich in protein, and make sure to eat enough fruits and vegetables and replenish more water every day, so that your muscles will keep growing, and then your physical fitness will improve. There are no strict rules on how to eat whey protein. To make muscles grow faster, you can eat them every day, and vice versa. Generally speaking, you can eat 2-3 spoonfuls each time, and you must take it with cold boiled water. Generally, protein powder can be canned in 5 kg iron, which can be eaten for 3-4 months and costs about 100 yuan per month. 2) It's not easy to gain muscle, otherwise there won't be so many athletes taking medicine. So I think your first month is mainly about gaining weight. 3) What kind of exercise did you do? If it is aerobic fat burning exercise such as jogging, it is still not easy to get fat. Do strength exercises. 4) Is there a coach? Muscle strength training should be carried out at a certain intensity to stimulate muscle growth, and at the same time pay attention to a certain period of rest, usually 48 hours for muscle recovery. There is also a way to stimulate muscles, which is different. It is a way to stimulate. 5) Protein powder is divided into plant protein and whey protein, and the latter has better muscle building effect. You can add creatine or something to help you recover. But it must be guided by an experienced coach. 6) Nutritional balance is more important. Muscle growth requires more than just protein. 7) Although the body weight remains the same, it is also good if you can lose fat and grow muscles. Always measure fat percentage and waist circumference. But when measuring, you need to have the same time, eat the same food and keep dry. I hope my answer will satisfy you! This answer has its own personality, please don't copy it! Please comment if it is adopted! )