Let's talk about the training plan first. It is recommended to train a muscle every day in the order of chest, back, shoulders, three heads, two heads and legs. Chest training: flat (oblique) barbell push, flat (oblique) dumbbell push, flying birds, parallel bars. Back training: pull-ups, barbell rowing, dumbbell rowing and hard pulling. Shoulder training: sit on a barbell. Three-headed pull-down Double-headed training: standing barbell bending, sloping plate bending, standing or sitting dumbbell bending alternately. Leg training: barbell squat, arrow squat, sitting leg lift, straight leg hard pull, calf (heel lift).

It is best to find a regular trainer to guide the movements, or watch training videos online. If you don't have muscles, you can practice about 20 groups (one ***20 groups), divided into 3 to 4 movements, each group is 8 to 12. If you can sit above 13, you can add weight. You can only lose weight by aerobic training, running, swimming and skipping rope.

Diet:

Breakfast: whole wheat bread, eggs, milk and cereal.

Breakfast: apples or other fruits.

Lunch: meat, vegetables and staple food.

Lunch: egg white, bread, milk.

Before training: just eat something containing carbohydrates, which is usually the staple food.

After training: eat more high-protein foods, such as egg white, chicken breast, beef and mutton.

In short, if you want to stretch your muscles, you need to inject more energy into protein and have scientific training. Fitness people need 1.5-2 grams of protein per kilogram of body weight every day. Do it yourself Check the food protein (nutrition) ingredient list online. China has no job, I know it. It's a lie to say it's a profession. I hope I can help you!