How to achieve weight gain and also build muscles?

Question

Hello Doctor,

My weight is around 104 pounds. I want to gain weight and build muscles as well.

Kindly help.

Answer 1

Hello,

Welcome to iCliniq.com.

I understand your concern.

Before starting a weight gain plan, it is important to check your thyroid hormone levels, stress levels, bone density, and do a stool test for worms. Gaining weight in a healthy way requires daily exercise and a proper diet. Eat every two hours and include high-protein foods around 50 grams (g) daily.

Start your morning with soaked almonds or sprouts, followed by breakfast with brown bread and boiled egg whites or flatbread with milk.
Include fruits between meals, and eat a lunch rich in rice, vegetables, fish, egg, or chicken, along with yogurt and broccoli.
Add another fruit after lunch and have healthy evening snacks like semolina or a sandwich.
Dinner can be similar to lunch. Include ingredients like cottage cheese, cheese, or mushrooms in your meals.
Exercise regularly with strength training, weight lifting, or yoga.
Avoid stress and alcohol, drink at least eight glasses of water a day, and try to eat slightly more than you usually do.
A short walk before meals may help improve your appetite and ensure you get seven to eight hours of sleep daily.

Be patient, as gaining weight takes time and should not be expected within just two weeks.

I hope you are satisfied with my answer. For further queries, you can consult me at iCliniq.

Thank you.