The focus of muscle enhancement is the intake of protein and the destruction and reconstruction of the original muscle. In other words, diet and fitness must be carried out at the same time, and diet alone is not enough. If there is a real recipe, I suggest the following.

Breakfast: 1 egg, 300…400 ml milk. The staple food is casual but not fried. Preferably bread, steamed bread and the like.

Lunch: The staple food is a steamed bun, or 2-3 pieces of rice. Fish, chicken, beef and vegetables. Be careful not to use too much oil. You'd better eat it directly if you can cook it.

Dinner: chicken, fish, mushrooms and vegetables. The staple food is 2 Liang.

The most important thing is to add meals: a banana, an egg and a cup of yogurt at 4: 00 in the morning 10.

According to this diet, you can gain muscle by adding anaerobic exercise every day. Note that it must be anaerobic exercise, running and cycling. It should be a musical instrument.