You can practice with equipment and do some heavy equipment such as dumbbells and barbells to fully stimulate and grow your muscles. Or you can consult a professional coach and make a plan according to your own conditions. And do some training by yourself during working hours and after work hours, such as sit-ups, push-ups and squats, which are all very good choices.

In diet, don't eat more rice as usual, not one bowl, but two bowls now, and add some heart at night, because bananas have more calories and are suitable for snacks.

In sleep, make sure you have 6 ~ 8 hours of sleep every day, as much as possible, and go to bed early, because muscles grow when you sleep.