First of all, there must be a concept that muscle gain and fat loss cannot be carried out at the same time. If your body fat is high, you should lose fat first. At this time, you should use low-carbon water, low-calorie, low-fat and high-protein food. In fact, you can reduce body fat through fitness and slowly see the muscles you have formed. In addition, it is very important to practice three points and eat seven points, especially the muscle growth needs enough protein, so that you won't feel particularly tired when practicing. If you have an idea, I suggest starting with whey protein, or compound protein of Warcraft.