I am a 32 years old male who is about 67 kilograms, and I am 5.9 by height. I do not take medicines for any health problems. I feel like I am very thin and unenergetic. I want to have good muscles and a good masculine body. So I would like to increase my weight by more than eight kilograms. Can you suggest to me some diet plan? What should I eat and what not? Can you suggest further tips?
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Thank you for posting your query.
You can opt for a call consultation on making healthy food choices, and reaching up to the required calorie count will be helpful. The medication has excess side effects. I still need many details for proper medical intervention to provide a customized diet plan. Till then, follow these tips like
1) Increase a high protein diet, including almonds, walnuts, vegetables, paneer, soya, tofu, etc.
2) Include chia seeds and flax seeds.
3) Follow the same workout regime, planks, swimming, and basketball.
4) Increase fluid intake.
5) Do rest 8 to 9 hours sleep.
6) Manage stress with meditation.
7) Do breathing exercises.
8) Manage to follow small frequent meals.
9) Do take a 2400 kcal diet, carbs -40 %, protein - 40 %, fat - 20%, and increase fiber intake upto 30 % of your diet.
If required, add a whey supplement (Isolate gainer).
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