I want to gain weight and develop muscles without any steroids or using proteins or weights.
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Dear Lybrateuser, - It is good to know that you want to develop muscles in a natural manner - have a well balanced diet with more of fruits, vegetables, whole grains like whole wheat, brown rice, oats, corn instead of refined ones, protein rich foods such as eggs, non veg, milk & milk products like cheese, yogurt, cottage cheese, butter milk, soya products, tofu, beans, lentils, pulses, sprouts, nuts such as almonds, walnuts, pista, cashews, peanuts, healthy fats such as in fish, olive, canola oil, avocados, nuts & flax seeds - do regular exercise like jogging, swimming, cycling, do moderate weight lifting for 10-15 min twice a week, gradually increase the weights over sometime when you are comfortable with one set, also do pull ups, pushups, squats & crunches to develop your muscles.
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