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O want to gain my wait till 5-10 kgs and also gain some fat because I feel unfit yet so for this purpose I want to some tips.
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You need a high protein high calorie diet. Eat more protein food. Eat nuts and good fats. Eat fit & lite oil of doctor's choice 20-25 ml/day. Eat ghee, butter, paneer, milk product, cheese, chocolates. Eat various nuts/ day 2-3 no. Eat oats, sattu, ragi. And complex carbohydrate. You need to take soya seed. You need to take mass gaining foods. You may drink supplement also.
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