Good Morning Sir/Ms
I'm 21 years old and my height is 5'11" and my weight is 59.7 Kg .
I think is too less comparing to my height. I would like to gain 20 Kg more but I don't how.
Because of this , I decided to start GYM and improve my body.
For that I need your help. If there are any substance, protein , food , oil or more should I take usually tell me about that. Thank You.
Regard.
Answers (3)
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try to eat skinned out boiled chicken 1-2 pieces twice a week, fish curry not fish fry as it is rich in vitamins, eat fresh raw sprouts everyday twice, include berries and fresh fruits like avocado,pears, apples, citrus fruits all this things are rich in fibres and vitamins.... Your morning diet should include whole egg and a glass of milk, try to repeat this in the evening also....include green leafy vegetables in your diet. Milk products like chesse,panner etc and meat can help you gain weight but since they contribute more towards fat and based on the history you have given, you need proteins instead of fat to build your body mass so avoid it. Drink plenty of water and stay hydrated. Do daily brisk walking, cycling for 5-6kms,yoga and meditation....if possible go for a trekking or join some rock climbing classes if such a facility is available in your place and do it on a regular basis which will help you in developing stamina....Consult dietitian they will do the needful.
Yes you have done the right thing Gym will help you gain muscle which is good in long run but without correct pre and post meal plan instead of adding those muscles you will be losing muscles if you don't take the right diet if you train for more than 45min to an hour have carbs before that will help you train better and post exercise have protein and carbs
Next Steps
You can have a eight week plan for muscle building
Health Tips
please combine cardio , strength, functional in your regime and two days off
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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.
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