Hello, I understand your concern. You need to have protein rich diet. Sources for proteins are as follows, 1. Eggs 2. Lentils like chanadal, rajma, chole, moong dal. 3. Soya paneer, milk. 4. Cheese 5. Chicken breast 6. Yoghurt **You are supposed to include these in your diet, don't make it your diet. Exercise regularly. Clinically tested formula in my practice is, have one boiled whole egg followed by one banana immediately daily for 3 months.

HI Proteins are the building blocks of body including muscles. Take proper protein rich diet like milk,soy,eggs,cheese,almonds,broccoli,lentils,fish etc. no pills is required unless you are suffering from any illness because of which you are not gaining mass like hyperthyroidism,tuberculosis etc.