I would like to have some advice on using protien supplements.
I don't have breakfast, jus a cup of tea @ 8am,fruit salad at 10,lunch at 1 rice/rotti with eggs, pack of chochip biscuits at 3, no other snacks, and 9pm dinner 4 rottis with subjji.I sleep at 12-1.I'm a regular smoker an non-drinker.
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There is no hard & fast rule about the weight.
If you are active, cheerful and healthy, that's it.
Eat vegetables and fruits.
Do some regular exercise.
Your food intake is ok.
You will put on a normal & needed weight in due course
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