Muscle Pharm Glutamine Powder

Dear Lybrateuser, - to build your muscles & to keep fit you have to consume a well balanced diet and do regular exercise - have more of fruits, vegetables including green leafy ones, whole grains instead of refined ones, protein rich foods such as eggs, lean meats, milk and milk products, tofu, soya products, beans, lentils, pulses, sprouts, peas, and nuts such as almonds, walnuts, pista, cashews and peanuts - include a protein rich food in each of your meals and also as a snack in-between meals to boost your protein content - do regular exercise like jogging, swimming, cycling, pushups, pullups, crunches, squats, and also moderate weight lifting for 10-15 min thrice a week - also you can consult a dietitian on forum for your exact requirement of calories and proteins per day as per your activity level, dietary habits and constitution.

Lybrate user To increase weight you need to focus on following things - 1. Increase intake of protein rich food In your diet like paneer, chicken sprouts 2. Take dry fruits everyday 3. Take boiled eggs 2 - 3 everyday 4. Do exercise for half n hour daily it wil help you to increase your appetite.

You have neurological twitching and need multivitamins , zinc , drink 3 liters of water daily and eat fruits . In case no relief, you need a check up

The first thing you have to do is to develop a positive attitude towards your goal. You need to understand that transforming your physique is going to take a lot of time. These things don't work that easily. It's going to take a lot of hard work and consistency. You don't need to burn fat first, you can directly go for muscle growth. 1.Start exercising. Start working out if you are not active. Begin with body weight exercises like push up, pull up and squats. Weight training proves to be really helpful if you want to gain good quality weight. Train each body part twice a week. For example: Monday/Thursday: Chest + Triceps Tuesday/Friday: Back + Biceps Wednesday/Saturday: Legs + Shoulders Don't forget to warm up for at least 10 - 15 minutes. Warm up includes jumping, rope skipping, treadmill, cycling, stair climbing, etc. 2.Eat Healthy. Stop drinking and smoking too much if you are indulged in it. Limit your intake of junk food and any form of sugar. Do not at all starve yourself. Make it a habit to eat something healthy every 2 - 3 hours. Some of the recommended food items are boiled chicken and eggs, brown rice, brown bread, peanut butter, olive oil (extra virgin), green tea, dry fruits etc. 3.Consume good amount of fruits and vegetables. Bananas, apples, pomegranate, green leafy vegetables. Fruits and vegetables helps in absorption of food in the body and together, completes your daily nutrition need. 4.Eat whole grains. Try to have multi grains spread throughout the day. Wheat, brown rice, oats are best sources of healthy carbohydrates but do not include these items in your dinner. 5.Increase protein intake. Protein proves to be the most essential nutrient when it comes down to gaining strength or building muscle. Therefore, consume all types of protein from both veg and non veg food items. Boiled chicken and eggs are the best sources of fat free protein. Sprouts are also rich in protein. Your Daily food intake should ideally consist of ? a. Have plenty of nuts, dry fuits and seeds. Almonds, walnuts, sunflower seeds, pumpkin seeds, figs, dates and raisins. They are full of healthy fats needed by a human body. B. Good amount of fruits and vegetables ? Bananas, apples, pomegranate, green leafy vegetables. Fruits and vegetables helps in absorption of food in the body and together, completes your daily nutrition need. C. If you are a non- vegetarian - Eat eggs, chicken etc. D. Eat whole grains ? Try to have multi grains spread throughout the day. Wheat, brown rice, oats, bajra, daliya etc should be taken in multiple meals in a day. E. Eat Sprouts ? Chana and moong which are full of protein and nutrients. F. You can supplement your diet with good quality multi-vitamin capsules. If you are lacking in protein, you can buy a high quality whey protein and have it with banana shake twice a day. G. You can take natural food items like wheat grass which is full of essential nutrients which helps in weight gain.

Hye, Thanks for the query. Firstly understand that muscle gain is very dependent on genetics and metabolism along with your daily diet and exercise routine. It is important to know that just eating just two heavy meals a day will not help. Muscle gain is all about taking more nutrients than you use up. Eating the right foods at the right time is very important. There is no one food that helps muscle gain. Eat meals at frequent intervals. You need to eat at least 6 meals a day. Eat a protein rich mid meal between each main meal. Pre/ post workout meals need a certain amount of carbs and proteins depending on your exercise routine. Avoid junk, sugary, oily foods. Include dairy, eggs, nuts, fruits, dry fruits, vegetables, whole grain cereals, smoothies, masala milk, healthy oils in your diet. Restrict eating sugary, sweet foods. Try to have healthy deserts like kheer, chikki or lassi. Avoid alcohol and smoking. Exercise at least 6 days a week. It helps development of muscle mass and improves appetite.  Even if you were to take just medicines or supplements they will not work in isolation. You need to have a nutrient dense meal and good exercise routine, it's crucial.