How can I gain muscles? I'm 50 kg and what is your opinion on my current weight wrt my height and age?

Question

According to your height your weight should be 62 kg. To gain muscles, you can join gym & practice resistance training. You can also practice shavasana. Your diet should contain thick milkshakes, fruit juice, cheese, dry fruits & nuts, oilseeds, maltes, premix, potato, white rice, maida-atta roti, whole egg, chicken/fish. You can have complex carbs with protein 30-45 mins before gymming (ex- muesli with milk) & easily available carbohydrate post gymming. (ex banana/ fruit juice). You may also include some whey protein.

Pratyasha Agrawal · Accepted Answer

According to your height your weight should be 62 kg. To gain muscles, you can join gym & practice resistance training. You can also practice shavasana. Your diet should contain thick milkshakes, fruit juice, cheese, dry fruits & nuts, oilseeds, maltes, premix, potato, white rice, maida-atta roti, whole egg, chicken/fish. You can have complex carbs with protein 30-45 mins before gymming (ex- muesli with milk) & easily available carbohydrate post gymming. (ex banana/ fruit juice). You may also include some whey protein.