Healthy afternoon Choose compound exercise that works multiple major muscles groups. Ex. Squat and bench press. Don’t waste your time or money on powder , pills , products that claim to increase muscle mass. The best foods to build muscle includes items in high protein chicken , eggs , and low in saturated fats. Nutrition and regular exercise are both very important for muscle building.

You need proper diet plan and regular exercise routine and strength training

Gud mrng pls kindly do full body master chk up with all vitamin n minerals deficiency test.

Avoid red meat you can have food like chicken and fish that is better For gain muscle add some weight training to utilise protein and check your liver function test