Muscle growth and exercise are inseparable. If the nutrition is rich and balanced, you can not eat protein powder first. Generally, the usual diet can basically meet daily needs. After you have a certain sports foundation, you can consider nutrition. Here is an exercise plan and a diet plan, which I hope will help you:

Details of the gym muscle exercise program

On Monday, pull-ups are 3× 12RM, heavy hammers sit down 4× 10, boating is 4×8, standing dumbbells bend 3× 12, and sitting dumbbells bend 3× 10.

Every Wednesday, the barbell bench presses 6× 10 dumbbell bird 4× 10 stretcher clamps chest 4×8 butterfly clamps chest 4×8 heavy hammer presses 3× 10 dumbbell bent arm 3× 12.

On Friday, push the 4× 10 dumbbell in the barbell sitting position, then lift the 3× 12 dumbbell and lift the 3× 12 dumbbell bending and side lift the 3× 12 sit-ups and the 3× 15 goat standing.

On Saturday, squat 4× 12, lift your legs 5× 10, sit and flex your legs 4× 12, bend your prone legs 5× 12 and lift your heels 6× 12.

Diet plan: men's muscle-building diet plan (reference): breakfast at 8:00, yogurt or milk 250ml, proper amount of vegetables and fruits, a cup of oatmeal or three slices of whole wheat bread, 10:00 with meals, four eggs (two whole eggs and two proteins), two slices of bread, 12:00 lunch orange juice, 65438. Appropriate amount of fruit 14:30, two in protein, one banana, 200ml of training milk16: 00, dinner 18:00, staple food 100g, white meat 200g, vegetables 200g, and appropriate amount of fruit: high protein. Appropriate amount of vitamins and minerals, drink plenty of water. Bodybuilding food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and banana juice, various vegetables, soybean milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).