In terms of diet, I asked several seniors about this question before, and they all told me that there is no need to buy protein powder specially. Eat more meat, vegetables, eggs, milk, etc., and pay attention to supplement protein and vitamins.
One thing about life, I have to say, never indulge. Otherwise, even if you try hard and practice diligently, how much effect can you have if your body is empty? Also, just practice five or six times a week, and leave a day or two to relax your body, which can avoid muscle fatigue and is more conducive to muscle growth. Many fitness coaches or NBA stars do this.
As for the daily exercise, different people have different physical conditions. Just set a suitable amount according to your physical condition and follow the principle of more exercise. There is no need to do what others say, a group of 20 times, five groups a day and so on. This may be suitable for others, but it may not be suitable for you.
I suggest you swim more. If you don't exercise at home every day, long muscles will die, commonly known as dead muscles. There won't be much difference in appearance, but the explosive power will be much worse than that of living muscles. So I suggest you swim more. Swimming is very helpful for shaping the whole body and improving the explosive power of muscles.
The most important thing, remember, it is not difficult to practice muscles, but it is difficult to persist. I wish you success!