To learn nutrition, you should know how many calories are contained in what food and how much energy you consume every day. Control the energy difference to gain muscle and reduce fat. +200-500 calories to gain muscle,-10- 15% energy to reduce fat. Many bodybuilders in the United States only eat three things, raw broccoli, chicken breast, fried or steamed, white rice or brown rice, because they are high in protein and fat. Because of health and all the necessary nutrition, it is easier to calculate calories. Weigh yourself every day to see if you eat more or less. Losing more than 2 kg a week is a waste of time. Personally, I think that people who weigh at least 150 kg and have obvious six-pack abdominal muscles are qualified to give fitness and dietary advice. The general advice is to eat less and exercise more, push-ups and sit-ups, and run more, which is useless.