Hi this is sandeep I want to gain muscle but I am unable to gain it can you help me out.
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Dear Lybrateuser, - To develop your muscles you have to consume a well balanced diet with more of protein rich foods, do regular exercise & take adequate rest - have more of fruits, vegetables including green leafy ones, whole grains instead of refined ones, protein rich foods such as eggs, non veg, milk & milk products like yogurt, cheese, paneer, butter milk, soya products, tofu, beans, lentils, pulses, sprouts, nuts such as almonds, walnuts, pista, cashew - do regular exercise like jogging, swimming, playing an outdoor game, pushups, pull ups, squats, do moderate weight lifting for 15-20 min 2-3 times a week - consult a dietitian on forum for your exact requirement of proteins & calories per day as per your activity level, dietary habits & constitution.
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