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Weight gain
I am 31 years old and I am unmarried. My current weight is 67 kg and my height is 5.6 ft, but I look thin. I want to gain 8-9 kg or more of muscle mass and weight. I have tried proteins and weight training; the weight increases but then decreases again, it doesn't stay stable. I want to gain bulky mass, what should I do?
Answers (12)
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Plz tell how is your metabolism and have u got tested for thyroid profile?
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Hello.
Your weight is enough for your height.
Although u look thin , no need to increase weight.
It will automatically increase after marriage.
Do proper exercise and yoga .
Flexible body is important than overweight body.
Next Steps
Do yoga , pranayam daily
Exercise 45 mins daily
Drink 3 L of water daily .
Health Tips
Consult online for proper information.
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Great to note that you want to be healthy and fit for (Goals in time frame)?
Hopefully ur past medical n surgical history and any allergic status is insignificant along with almost no substance abuse.
Next Steps
plz consult Ayurved Dr for planning health n fitness with goals based training modules so that u can grab it in the time frame.
Health Tips
Health n fitness is the basic life support to accomplish the goals smoothly to enjoy and pass on legacy to ur progeny.
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âYour weight is within normal range, but difficulty in maintaining gain suggests metabolism and digestion (Agni) imbalance. Simply taking protein is not enoughâsustainable muscle gain needs proper digestion, nutrition absorption and strength training. Ayurveda focuses on improving Agni and nourishing tissues (Dhatu poshan) for stable weight gain. Please consult me so I can guide you with a personalized diet, lifestyle and medicines for healthy muscle gain.â
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Namastey
At 31, with your height and weight, you are not underweight medicallyâbut your concern is about lean muscle mass and body fullness, which often depends on consistent nutrition, absorption, and training recovery, not just protein intake. The reason your weight increases and then drops is likely due to inconsistent calorie surplus, variable digestion (Agni), and lack of sustained muscle-building stimulus. To gain stable bulky mass, your body needs a regular surplus of calories + adequate protein + strength training + proper rest, maintained over monthsânot short phases. Also, focus on improving nutrient absorption, gut health, because if digestion is weak, even good food wonât convert into muscle effectively.
Next Steps
Start a structured routine: eat 5â6 meals daily with a consistent calorie surplus (around +300â500 kcal/day), including protein sources like milk, paneer, eggs (if you take), dal, and nuts. Continue weight training at least 4â5 days/week, focusing on compound exercises (squats, deadlifts, push/pull movements) with progressive overload. Avoid stopping workouts once you gain weightâmaintenance is key, otherwise the body returns to baseline. You can take a good quality protein supplement like Whey protein if diet is insufficient, but donât depend only on it. Track your weight weekly and aim for slow, steady gain (0.3â0.5 kg/week) to ensure itâs muscle, not just fat. For more guidance and better approach to achieve your health goals you can consult us personally at 9 3 1 5 6 6 1 5 6 5; we can provide you your individualized body constitution based SANTARAPAN CHIKITSA and associated Panchakarma, that is required.
Health Tips
Support your body with good digestion and recoveryâadd a little ghee to meals, include calorie-dense but healthy foods like bananas, soaked almonds, peanut butter, and homemade shakes (milk + dates + nuts). Sleep is crucialâ7â8 hours daily, as muscle builds during rest. Avoid excessive cardio, smoking, or irregular eating patterns, as they hinder weight gain. From an Ayurvedic perspective, follow a Vata-pacifying routine (regular meals, warm foods, oil massage if possible) to help retain weight. Most importantly, think long-termâconsistency for 3â6 months is what converts temporary gain into stable muscle mass. Thank You
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