My body is very lean and I want to develop a perfect body. Please help me.

Q. How can I improve my lean body?

Answered by
Sanchari Majumder
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Jul 07, 2023

Hi doctor.

I am very slim. My age is 20, and my height is five feet nine inches. I weigh 103.61 lbs. I want to make a perfect body. I also joined the gym. Please recommend me a mass gainer or protein powder without side effects.

Thank you.



Welcome to

According to your height and weight, your body mass index is normal. You should check thyroid level, stress level, bone density, and worm test. Daily exercise with a proper diet will help you achieve your weight with fitness. You have to eat every two hours. You have to eat high protein-rich foods (50 grams per day)

I I suggest you follow the diet chart. Alternative foods are also mentioned.

Early morning (7 am), three to four pieces of soaked almond or sprouts. For breakfast (8.30 am), eat brown bread (two pieces), boiled egg (without yolk), three pieces, bread with milk (two pieces), and bread with peanut butter, two pieces.

Midmorning (11 am), take one glass of fruit juice, especially a pineapple or banana milkshake.

During lunch (1.30 pm), eat two cups of rice, vegetable curry or one bowl of egg, beans, mushroom curry, fish, egg, or chicken curry in one bowl. Salad one plate and sour curd half a cup.

For evening snacks (5.30 pm), take vegetable or chicken stew, semolina porridge, and one bowl of salad. For dinner (8.30 to 9 pm), eat bread or rice, one cup with cottage cheese curry in one bowl.

1. Do exercises like strength training or yoga.

2. Avoid stress and alcohol.

3. Drink plenty of water (10 glasses a day).

4. You should eat more food at each meal by forcing.

5. Before taking a meal, you can sometimes walk, which helps you feel hungrier.

6. Sleep at least seven to eight hours per day.

7. Take chocolate, pastry, cake, chips, and butter.

You do not have to be tense about your weight if you have no other health problems and are physically fit. Do not take any supplements to gain weight. You can take protein-rich nutritional powders for three months.

Kindly remember gaining weight is a time taking process. So do not expect any result within a fortnight.

Thank you.

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