Height 163 Weight 58 kg (calculated by winter clothes) Want to gain weight and muscle, want to gain weight to 64 kg! ! !
If you gain weight, eat more protein and carbohydrates. Like cakes, sausages and some snacks. In short, eat more and drink some coke from time to time.
To gain muscle is to keep doing exercise and make a detailed fitness plan. If you can, you can go to a regular place to buy muscle powder. In short, stick to it, stick to it.