First, you should meet enough training. You have done enough training. Usually, when you do enough training, you will feel muscle soreness and swelling. You will get fat after eating. Protein is the cheapest nutrition. My weight was 175 and 146 Jin three years ago, and now I weigh 2 10 Jin. At that time, I weighed 18 Jin every day. Later, I bought chicken breast to eat, and beef was too expensive to buy, so I bought whey protein powder to eat. It takes about half an hour to go home after taking a shower. Eat protein powder and then protein.