My weight is 55 kg and my age is 17 years; my body muscles is very weak and small my height is 5 ft 7 inch.

Question

Hello, as per the details of your height and weight you fall in underweight range category for your height and age. Regular physical activity mainly strength training and "right" nutrition are two things that will help you in gaining lean muscle mass, make your muscles strong and also gain weight desired for your age and height. It is important to understand that building lean muscle takes time and requires a lot of modification, patience and customization. A personalized session is strongly recommended for you as you are still in your growth years & right nutrition will support it. As a start, guidelines below can be followed - 1. Have balanced meals and do not skip meals 2. Adequate but complex carbohydrates in the form of whole grains & cereals like whole wheat, brown rice, jowar, bajra etc should be incorporated. When adequate carbs will be incorporated in the diet then only the protein consumed will be utilized for muscle building as carbs have protein-sparing action 3. Healthy fats in the form of nuts - almonds & walnuts, seeds ? sunflower, pumpkin, flaxseeds, chia seeds, eggs, avocados should be incorporated 4. First class proteins like egg, fish, poultry, low fat milk, low fat yogurt, and quinoa should be incorporated in the diet. 5. Avoid refined carbs like maida products, sugar, fruit juices, packaged juices, aerated drinks, sweets etc 6. Keep yourself well hydrated. Have 2-3 liters of water throughout the day at regular intervals 7. Exercise regularly mainly strength training exercises 45 minutes 5 days a week 8. Most importantly never workout on an empty stomach. Ensure you have good carbs before workout like potato, sweet potato, banana, oats or peanut butter sandwich etc 9. Protein intake post exercise is important for further details or to book an appointment contact us on mobile

Pradnya Padhye · Accepted Answer

Hello, as per the details of your height and weight you fall in underweight range category for your height and age. Regular physical activity mainly strength training and "right" nutrition are two things that will help you in gaining lean muscle mass, make your muscles strong and also gain weight desired for your age and height. It is important to understand that building lean muscle takes time and requires a lot of modification, patience and customization. A personalized session is strongly recommended for you as you are still in your growth years & right nutrition will support it. As a start, guidelines below can be followed - 1. Have balanced meals and do not skip meals 2. Adequate but complex carbohydrates in the form of whole grains & cereals like whole wheat, brown rice, jowar, bajra etc should be incorporated. When adequate carbs will be incorporated in the diet then only the protein consumed will be utilized for muscle building as carbs have protein-sparing action 3. Healthy fats in the form of nuts - almonds & walnuts, seeds ? sunflower, pumpkin, flaxseeds, chia seeds, eggs, avocados should be incorporated 4. First class proteins like egg, fish, poultry, low fat milk, low fat yogurt, and quinoa should be incorporated in the diet. 5. Avoid refined carbs like maida products, sugar, fruit juices, packaged juices, aerated drinks, sweets etc 6. Keep yourself well hydrated. Have 2-3 liters of water throughout the day at regular intervals 7. Exercise regularly mainly strength training exercises 45 minutes 5 days a week 8. Most importantly never workout on an empty stomach. Ensure you have good carbs before workout like potato, sweet potato, banana, oats or peanut butter sandwich etc 9. Protein intake post exercise is important for further details or to book an appointment contact us on mobile

Meenu Dwivedi · Answer

hello... According to ur height weight is good so there is no need to worry. u can take protein rich diet for straighten the muscles.

Apeksha Thakkar · Answer

Hello,

Weight gain is a gradual process and it needs highly personalized dietary interventions. Consult me online for the detailed diet chart to ensure best results.