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I am 19 years old my name is Abhay. I wanna gain some weight and muscles, I asked a gym trainer he said it will take a lot time to get abs, muscles and biceps. I am just confused what to do. Some advised me to take protein supplement. I do not know which one is good without any harmful effect. I eat much now and do some exercise like push ups crunch etc but my bone not getting wider and my stomach coming outside. Please help! I wanna gain weight and be fit. I do not wanna body like beast. I just wanna normal muscles and abs.
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You should take some protein and carbohydrates reach foods. Like milk, milk product, cheese, paneer, all pulses in regular diet. And do some exercise which creat muscles. Many ayurvedic medicine also can help you.
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