I want to clear my queries about tips on weight gaining. So my age is 19 and I am 61 kg and have a height of 5 ft average. So I want to gain weight and make a good physique as well. But as i'm a student, so being in a busy schedule of studying I am not able to workout .if you kindly provide me a diet plan which can I adopt in my hostel. And some workout tips without the equipments like (other exercises), which can be very helpful in building up my good physique and weight gain.

Dr. Charanya PsychologistSiddha Specialist8yrs exp

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Wellness greetings to you as you said that you have staying in hostel so it is better to plan your diet with the amount of calorie intake. Lets say, if you are a student with your height and the age, you are in a normal work routine. If it is very sedentary life style, you would need 1800 calories to 2000 calories. Now you can add plus 500 calories to your regular diet which will automatically gain your weight slowly and steadily. All you have to do is know the normal calorie value of the diet given in your hostel make a note of it and start having it calculating the regular intake.  

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