Download FREE Practo app
Get ₹200 HealthCash
Wanted to gain weight please help
I am 18 year old my weight is 40kg everyone makes fun of me please help me to go 45+ till 4th aug mere college start hone wale h
and maine gym diet sb kra ek mahine kuch nhi hua
what should i do
i need some fat on my arms thighs and glutes please suggest me
Answers (20)
Get your queries answered instantly with Care AI FREE
20000+ health queries resolved in last month
Hello,
Since you’ve already tried the gym and haven’t seen much change, it’s likely that the issue lies with your nutrition or metabolism, not exercise alone. Here’s what you can do:
✅ Focus on calorie surplus: You need to eat more calories than you burn. Add 300–500 extra calories per day from nutritious foods.
✅ Protein + Healthy Fats combo: Along with strength training, include protein (eggs, paneer, dal, curd) and good fats (ghee, nuts, peanut butter, avocados).
✅ High-calorie snacks between meals: Dry fruits, milkshakes, fruit with peanut butter, smoothies, boiled potatoes with butter.
✅ Track your meals: Use apps like MyFitnessPal to ensure you’re eating enough calories daily.
✅ Ensure proper sleep: Minimum 7–8 hours of sleep is essential for muscle repair and weight gain.
✅ Medical evaluation: If your weight is not increasing despite proper diet and exercise, we may need to rule out thyroid issues, nutrient malabsorption, or chronic stress.
🏥 A customized diet plan can make a big difference.
Stay healthy and consistent.
— Dr. Aditya Reddy
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Didn't find the answer you are looking for?
Talk to experienced doctor online and get your health questions answered in just 5 minutes.
+105
Thanks for opening up — it’s completely valid to want to feel confident and strong in your body. Weight gain (especially healthy muscle mass in arms, thighs, and glutes) is 100% possible, but it needs smart diet + workout + consistency.
Here’s a safe and fast-track weight gain plan for your goal of 45+ kg by 4th August.
Next Steps
Routine Plan (6 Meals/Day)
Time Meal
7 AM Warm water + 5 soaked almonds + 1 banana + 1 boiled egg (or peanut butter toast)
9 AM Breakfast: 2–3 parathas with curd / poha / upma + 1 banana shake
12 PM Snack: Handful of peanuts/chana + 1 glass milk
2 PM Lunch: Rice + dal + ghee + sabzi + 1 boiled egg or paneer
5 PM High-calorie smoothie (banana + milk + honey + soaked dates)
8 PM Dinner: Roti + sabzi + curd + paneer/chicken (if non-veg)
Before bed 1 glass warm milk + soaked raisins or almonds
---
💪 Workout for Glutes, Arms, Thighs (15–20 mins daily)
Focus on muscle-building not just weight:
Squats (3 sets x 15)
Lunges (3 sets x 10 per leg)
Glute bridges
Wall push-ups / resistance band arm curls
Eat within 30 mins after workout – very important for weight gain
---
🥜 High-Calorie Additions:
Peanut butter (1 tbsp = 90 kcal)
Banana milkshake (2×/day)
Paneer, cheese, boiled potatoes, ghee
Dry fruits: dates, raisins, cashews, almonds
Health Tips
Don’t skip meals
Don’t overdo cardio
Avoid junk — it adds belly fat, not healthy mass
---
Take pictures weekly to track progress
Sleep at least 8 hrs – growth needs rest
Stay patient – visible changes take 3–4 weeks
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
I understood your concern and noted the problem as well .I need to ask few more details to make a diagnosis and start treatment and advice which suits you. You can discuss via whatsapp on 971*66*33*129 or book here on practo.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Connect
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
I myself is gym addict since 5 years
And trust me lil guy a doctor and gym addict is a powerful combo !
Feel free to contact me if you would like i know i have something that will help you
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Answered lot of time.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Need few more details
Kindly connect.
Answered
Flag this answer
1/2 people found this helpful
Was this answer helpful?
YES
NO
Kindly connect with me for further evaluation.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Take frequent meal.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Hello,
Take balanced diet. For prescription please pay and consult or contact me at WhatsApp at +9195950eight7399.
Thanks.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Can help you with the next course of action and treatment plan. Kindly consult via whatsapp at nine zero two nine six zero zero four seven zero.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
How much is your height? Because if your BMI( weight in kg÷height in meter square), is less than 18, then you need to put on weight, otherwise it is o.k
Get blood sugar both fasting and post meal, thyroid function tests, cbp with ESR, X- ray chest done and send results online.
Meanwhile take high protein and high carbohydrate diet, frequent small meals.Avoid spicy, oily food.
Do regular exercise.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
I can definitely help you over this being a general physician
You can consult with me online on Practo or Contact on eight three one eight four six nine eight eight six for proper diagnosis, conclusion and management
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Connect
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
I'll guide you..
Health Tips
Consult here in practo or you can text me on nine7476zero8386 for further assistance.. I can help you
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Hiii dear patient
Weight gain karne ke liye we have to correct our digestive system
And rectify our diseases that may cause weight loss or may stop fat to build up in ur body
In order to know it better n proper guidance
Connect with me over here
Try to help u out by explaining all things
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Dr. Chaithra H
General Physician
5 yrs exp
Bangalore
Needs to be evaluated.
Do consult.
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
As u are already hitting gym please include strength training in gym , u needs bulking meal plan like for example a breakfast of 4 whole eggs and banana shake.avoid junk as it adds fat not muscle. If u want a diet plan .. please connect and know more
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Dr. Anuj Mothsra
General Physician
6 yrs exp
Jhunjhunu
Can help you, kindly consult and provide detailed history for proper diagnosis and further management
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Dr. Anand Prakash Pandey
General Physician
8 yrs exp
Delhi
Get your thyroid profile done and if it's normal then concentrate on diet and also can use muscle gainer also
Answered
Flag this answer
0/1 people found this helpful
Was this answer helpful?
YES
NO
Articles you may like
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
The question asked on this page is a free question. You can ask a free health question by downloading the Practo app.
Articles you may like
Tell us what's troubling you
Tell us what's troubling you
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.