I am 28 male. I use to travel much and I am slim and weight is 65. I need to increase my weight and mass please suggest me. If I eat meal 5 times I use to go motion. So please suggest me to gain weight.
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Hello, Gaining weight in a healthy way is not ROCKET science. It just takes knowing a little bit about muscle physiology and exercise science. If you are not gaining weight than do not look much further for the answer. It is really not that complicated and really only breaks down to one or two or all of the following: 1. You do not maintain energy balance (Energy In vs. Energy Out). 2. You do not eat the right foods at the right times (poor food combinations). 3. You do not give your muscles enough stimulus (or reason) to grow. ENERGY BALANCE Here is the easiest way to understand energy balance: Energy Balance = Energy Intake ? Energy Expenditure The balance of intake versus outtake is a critical starting point in weight gain or loss. If you have a SURPLUS of calories (positive energy balance) where the intake EXCEEDS the expenditure, you gain weight. If you have a DEFICIT of calories (negative energy balance) where the intake is LESS than expenditure, you lose weight. Simple enough. Now remember that a surplus of calories is ONLY one component of gaining weight! Three thousand calories of junk and empty calories is COMPLETELY different from 3000 calories of high quality carbs, proteins, fats, vitamins and minerals. Anybody who does not understand this does not understand the theory that a calorie is not a calorie. (You can determine your daily calorie intake using a good online calorie calculator or you can ask your general physician.) NUTRITION So in order to gain healthy muscle mass you need to provide your body with the essential nutrients it needs to promote new muscle growth. A healthy diet for most people is one that includes 5-7 portions of vegetables and fruits a day (a good balance is 3-4 vegetables and 2-3 fruits, 2-3 portions of whole grains such as whole grain barley, brown rice, and oats, and 2-3 portions of lean protein such as skinless chicken, low-fat plain yogurt, lentils, or eggs. Your diet should also include regular amounts of fish oils, nuts and seeds, plant oils, herbs, and spices. Remember, no one food can make you healthy on its own?aim instead for a varied and balanced diet. This means trying to include many of the seasonal fruits, vegetables and other foods into your diet on a regular basis, and varying your choices daily. Also take liver support like Milk thistle and dandelion or Liv. 52.
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