安派的非常棒!

try to rest one day in the week, it'll allow your muscle ample time to rest and grow(muscles don't grow when you work out, they grow when you rest).

Nutritionwise, try to eat a wide variety of foods. Consume enough vegetables(tomatoes, lettuce, spinach, cucumber)and lots of fruits. Also, eat fiber-rich foods such as whole-grain breads rather than foods made of refined flour. To promote muscle growth, intake protein rich foods like chicken breast meat and lean beef. Also make sure you eat nuts(peanuts, cashews, almonds), although they are high in calories, they contain essential unsaturated fat, which promotes cardiovascular health.