Fitness workout to do a three-part training program (push and pull legs), the time is very long when there is no condition, how to do

Three points to practice, seven points to eat, practice at the same time to ensure that the food to eat recommended to eat some high-calorie food before the fitness your training intensity is a little too much to practice to the state of muscle fatigue is enough do not need to practice to the unconscious, otherwise it may make the opposite.

I would recommend starting with the big muscles, which will look good on a macro level, like the chest and back, and then start with the smaller muscles, which will give you a more toned look, and then finish with a protein powder.

You didn't mention in your question how long you've been training or what you've been eating afterward, so I can't answer your question very accurately, but if you have any questions, you can follow up with me.