How to build muscle and gain weight fast?

Question

Hello doctor,

I want to gain my muscles and weight. My age is 18 years. What to do?

Please help.

Answer 1

Hello,

Welcome to icliniq.com.

I went through your query.

Since you are only 18 years old, you have ample time to gain weight and muscles. You need to follow a good diet and exercise regime.

1. Start your day with some cardio and muscle-strengthening exercises.

2. Have your breakfast that should be rich in carbs and fat.

3. Have fruits like apples, mango, pomegranate, etc that will help gain weight.

4. You should have milk every day with a banana which is a rich source of iron and proteins.

5. Your lunch should be full of green vegetables, salads, rice, or chapatis.

6. For snacks in the evening, have sandwiches, cornflakes, juices, etc.

7. For dinner have pulses, and kidney beans with two chapatis that will add more energy to muscles.

8. Go for a walk every evening and do strengthening exercises like push-ups, and weights for muscle mass.

Hope it helps.

Thanks and regards.

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