Well, if you want to gain muscle, start with pectoralis major, latissimus dorsi and deltoid, because these three places have big muscles and look stronger. I suggest you make a specific plan according to your actual situation. It should be noted that the same muscles should not be exercised every day, and the next day is the best. You can make a plan yourself and send it to me, and I'll take a look at it for you. ) Eat three meals normally, and you don't need to pay attention to gain muscle. Eat less fat and sugar. Muscle-building powder can be taken with 1~2 spoonfuls after exercise or with meals; Eat if you can, and it doesn't matter if you can't. To exercise muscles is to be careful not to let yourself be hungry. When you are hungry, you can eat fruit or other things. Just eat a little, don't eat so much, just be a dinner.
Generally speaking, a barrel of muscle gain powder or protein powder is about a month. I suggest you eat in the last month, lay a good foundation in the first two months, correctly master the posture and method of exercise, and eat after a certain amount of exercise.