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I am an athlete 400m runner, I need to gain weight, I am 5 11 weight 63, I need to get upto 75kg for my better performance in my sports carrier.
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Hello thanks for your query. I have seen your present status as your bmi is 19.44 as per your body wt, ht you should go up to 75 kg. Better you take a complete diet chart. You need 2800kcal/day energy. Ourt of which need to make calculation of carbohydrate, good quality animal protien & cooking oil like saffola, mastard oil. Take suffiecnt 300gm or 3 pcs differnt fruits & cerals, pules altogether.
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