Gud evening pls share in detail about your medical history if u have,routine dietary habits,exercising or not daily and wht kind of exercise doing with duration, water intake per day,sleeping pattern early or late night, any form of stress  do u have,if yes try to do mind relaxation yoga for 20mins in evening time.try to use good brand whey protein supplement like pentasure brand.

Pls contact me directly. Thankyou

For a detailed diet chart u have to consult online ,since I need ur general health details.