What are the ways to gain mass and body weight at 26?

Hello,

Welcome back to icliniq.com.

I understand your concern.

You did not mention your height. So I cannot calculate how much weight you should have to gain exactly. I will prescribe a diet chart only as per your word.

Firstly, you should check for:

1. Thyroid level.

2. Stress level.

3. Bone density.

4. Worm test.

If all the above tests are fine, then follow the chart listed below:

1. Daily exercise with a proper diet will help you achieve your weight loss goals with fitness.

2. You have to eat every two hours.

3. You have to eat high-protein, rich foods (55 grams per day).

4. In the early morning, you have to take three to four pieces of soaked almonds or sprouts.

5. At breakfast, you can take brown bread (two pieces) plus boiled egg (without yolk), two pieces, or roti with milk (two pieces).

6. You have to take one fruit within two hours of breakfast, or you can take one glass of banana milkshake.

7. During lunch, you can take two cups of rice, veg curry, fish or egg, or meat (chicken breast), yogurt, and broccoli.

8. After that, you should take one fruit.

9. Have evening snacks with semolina or a sandwich.

10. You can add paneer, cheese, and mushrooms to a vegetable curry.

11. Do exercise like strength training, weight lifting, or yoga.

12. Avoid stress and alcohol.

13. Take plenty of water (10 glasses a day).

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

15. Before taking a meal, you can walk for some time, as it helps you feel hungrier.

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

Kindly remember that gaining weight is a time-consuming process. So, do not expect any result within a fortnight.

I hope this has helped you.

Please feel free to reach out to me again if you have further queries.

Thank you.