I am 19 years old. GENDER IS Male. I want to increase muscle and weight. How can I increase my muscle and weight?
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Dear lybrateuser, -To increase weight & to build muscles you have to consume a well balanced diet rich in protein foods & do regular exercise - have more of fruits, vegetables including green leafy ones, whole grains instead of refined ones, protein rich foods such as eggs, milk & milk products like yogurt, cheese, buttermilk, cottage cheese, tofu, soya products, beans, I lentils, pulses, sprouts, peas, nuts such as almonds, walnuts, pista, cashews & peanuts - add a protein rich food in each of your meals and also as a snack in-between meals to boost your protein content - do regular exercise like jogging, swimming, cycling, pushups, pullups, crunches, squats and also do moderate weight lifting twice a week to build muscles and to keep fit.
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