Namaste, I am a hostel residing student. Could you help me in what way I can gain muscle and a muscular body, make my bones healthy and strong. Can I take 6 small meals a day. What's your suggestion about how can I increase my stamina. Shukriya.
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Dear lybrate-user, -To gain muscle you have to consume a well balanced diet and do regular exercise -have more of fruits, vegetables, whole grains like whole wheat, brown rice, oats, quinoa instead of refined ones, protein rich foods such as eggs, lean meats, milk and milk products, tofu, soya products, beans, lentils, pulses, sprouts, peas and nuts such as almonds, walnuts, pista, cashews, peanuts - include a protein rich food in each of your meals and also you can have 5-6 meals instead of three large meals to boost your protein content - do regular exercise like jogging, swimming, cycling, pushups, pullups, crunches, squats and also do moderate weight lifting for 15-20 min twice a week.
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