I am 18 years old, now I want to gain weight and muscles and get a good physic please tell me the diet and exercises and if some medicines to increase my appetite.

Question

Lybrate-user start taking high protein diet inclusive of pulses, milk and milk products, soyabean, sprouts, egg white and more fruits anfd vegetables to make your gut healthy. Do at least 50 minutes any physical activity of your choices. Sleep well and indulge yourself in stressfree environment,

Archna Gupta · Accepted Answer

Lybrate-user start taking high protein diet inclusive of pulses, milk and milk products, soyabean, sprouts, egg white and more fruits anfd vegetables to make your gut healthy. Do at least 50 minutes any physical activity of your choices. Sleep well and indulge yourself in stressfree environment,

Ms. Deepa Nandy · Answer

Weight gain is muscle gain and not fat gain. In your condition your energy requirement is very high so whatever you eat is used as a source of energy and you do not make muscle. To gain muscles you will have to eat at least 6 meals (high calorie) in a day at a regular interval with a proper ratio of proteins and carbohydrates. Proteins will help you gain body mass while carbohydrates will help you give energy. Protein foods are eggs, fish, chicken, milk and milk products, meat and dals. Carbohydrate foods are roti and rice, potatoes, sweet potatoes. You have to eat vegetables and fuits and use healthy and good fats for cooking like ghee, cold pressed mustrad or til oil. You will also have to do some weight training exercise to help you build mass into the body. Also drink enough water to keep you hydrated.