Hi, I am 16 years old. This is my diet plan: Breakfast: 2 Parathas (Ghee) / Poha (1 plate) Morning Snacks: 6 Almonds soaked in water and Protinex powder with milk. Lunch: Any veg subji, 4 Chapatis, Toor daal with some rice. Afternoon Snacks: Mix juice (Orange+Pineapple) Evening Snacks: Fruits (Apple/Banana/Chiku), Sugarcane juice Dinner: Any veg subji, 3-4 Chapatis, Rarely Rice with daal. This is what I eat everyday. I want to gain weight and build lean muscles. Please suggest me if I need to add or subtract something from this in order to gain weight. I do not do any heavy exercise I just walk 3-4 Kms a day.
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Do not worry about your weight, you can easily gain whenever it is required later. 1. Add fruits and aanwla to your diet to increase vit c which will increase your appetite 2. Rice and potatoes increase weight but recommended for short term only 3. Take some multivitamin 4. Keep walking in morning as regular exercise AND 1.Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories. 2.Eat egg, 3.Drink milk. 4.Try weight gainer shakes. 5.Use bigger plates. 6.Add cream to your food. 7.Take almonds 5-10 daily 8.Get quality sleep. 9.VIDEO consultation with us for whey protein and mass gainers.
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