What are the ways to build muscle and gain weight?

Hi,

Welcome to icliniq.com.

I read your query and understand your concern.

According to your height, your weight is normal, and also body mass index (BMI) is normal.

Firstly you should check -

1. Thyroid 2 and stress level.

2. Daily exercise with a proper diet will help you in achieving your weight with fitness.

3. I will give you a diet chart. Alternative foods are also mentioned.

4. In the early morning (7 a.m.) - Take two to four-piece soaked almonds or sprouts.

5. Breakfast (8.30 a.m) - Brown bread (two-piece, boiled egg (without yolk), three-piece roti with milk, bread (two-piece), and peanut butter (two-piece).

6. Midmorning (11 a.m) - Drink fruit juice, specially pineapple or banana milk. Shake one glass or any fruit juice.

7. Lunch (1.30 pm) - Rice two cups with one bowl veg curry. Add egg or rajma or mushroom curry or fish or egg, or chicken curry (one bowl).

8. Add salad to one plate and sour curd half a cup.

9. Evening snacks (5.30 pm) - Veg or chicken or semolina porridge (one bowl).

10. Dinner (8.30-9 pm) - Chapati or rice, one cup with paneer curry (one bowl).

Advice:

1. Do exercise like strength training, or yoga.

2. Avoid stress, alcohol.

3. Take 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 walk for some time as it helps you feel hungrier.

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

7. You can take chocolate, pastry, cake chips, butter, ghee, and paratha.

If you have no other health problems and you are physically fit then you do not have to be tensed about your weight.It is better to avoid taking any supplements for gaining weight. Young people are always dissatisfied with their height and weight. Do not compare yourself with others by body weight or height. You should aim for strength and fitness. Be satisfied and confident about your looks. Continue with your good diet exercise and over a period of time your body will change. kindly remember gaining weight is a time taking process. So do not expect any result within a fortnight.

Thank you for consulting me.

You can always come back and reach me at icliniq.com.