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Hello, I just need consultation regarding weight gain. I am a marathon runner and run every day about 10-15 km minimum. My height is 152 cm and weight is unfortunately 40 km which was 48 km one year before. Since I calculate my weight 10 days before I started eating 1. Milk and oats with 2 bananas (twice-a-day), 2. Banashake with oats (twice a day) 3. 2 brown bread with peanut butter with oats and banana shake. 4. Early morning 3-4 bananas and overnight soaked kale chane. And one bowl of boiled chickpeas, black kidney beans and kale chane. 4 chapati with rice and daal in lunch and dinner. I want to gain weight upto 50 kg and build muscles.
2Doctors Answered
90% (984 ratings)
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Praveen ji, your diet seems good,can you please share about exercise schedule and daily routine specially motions routine and digestive system, sleeping pattern . You need to focus on diet, exercises, water intake and sleeping pattern to improve metabolism and ultimately weight gain.
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YESSOMEWHATNO
89% (60 ratings)
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Hello if you want to gain weight you need to take protein rich diet, as per your requirement. Include eggs chicken milk dal sprouts in your diet, complete your sleep. U can do push ups & squats exercise for muscle gain for more help & personalised diet chart contact me personally. Thank you.
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YESSOMEWHATNO
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