!weight gain issues! every single day I drink 500-750 ml of milk, I eat a lot of sprouts (in the morning along with dry fruits, boiled veggies (at 11 am, fruits-boiledpotatoes-rice (at 12 am, lunch (at 1: 30),healthy snacks at 3 pm) ,4-5 bananas at 4 pm then I hit the gym at 5 !after workout 7-10 eggs (including york, oatmeal with ghee and dry fruits, dinner at 9, one glass of milk before I go to sleep (fixed schedule! I know I eat like a beast, I eat until I feel like i'm gonna puke. I don't understand why i'm not gaining any weight! i'm thinking about quitting gym and this fitness lifestyle! yes,i'm frustrated! fyi - my body fat is around 4-5 percent, which is good as a competitor but without size it's nothing it's just bs! so help me out ,i don't know what to do! thanks in advance!

Dr. Karuna ChawlaHomeopathy Doctor25yrs exp

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You can try this - 1. 1. Don't take tea empty stomach. Eat something like a banana (if you are not diabetic). Or any seasonal fruit or soaked almonds and a glass of water first thing in the morning (within 10 mins of waking up). No only biscuits or rusk will not do. 2. Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories. 3. Take your breakfast every day. Don't skip it. U can eat whatever your mother or grandparent eat in bfast. I mean to say whatever is your traditional food. If punjabi eat paratha, if belongs to south then take idli/ dosa etc. 4. Have light meals every 2 hours (in addition to your breakfast, lunch n dinner) e.g. Nariyal paani, chaach, a handful of dry fruits (eat whole fruit not juice), a handful of peanuts, seasonal fruit, a cup of curd/milk, a cheese cube/slice/ banana shake etc 5. Finish your dinner at least 2 hours before going to sleep. Take simple food like rice n dal in dinner. 7.take a lot of green vegetables n fruit. 8. Drink lot of water9. Everyday preferably sleep on same time 10. Maintain active life style. Exercise to gain weight swimming:jogging:lunges and squats:bench press:deadlifts:yoga:pull-ups:upright barbell rows and dumbbell shoulder press lifting weight is important too, so that the additional calories can be used to build muscle instead of just adding fat. 11. Don't smoke. Smokers tend to weigh less than non-smokers, and quitting smoking often leads to weight gain.  

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