I am a skinny guy. I want to gain muscles and to get a ripped body. Suggest me a effective diet plan and exercise routine so that I can achieve my goal asap. please help.
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To gain muscles you will have to eat at least 6 meals (high calorie) in a day at a regular interval with a proper ratio of proteins and carbohydrates. Proteins will help you gain body mass while carbohydrates will help you give energy. Protein foods are eggs, fish, chicken, milk and milk products, meat and dals. Carbohydrate foods are roti and rice, potatoes, sweet potatoes. You have to eat vegetables and fruits and use healthy and good fats for cooking like ghee, cold pressed mustrad or til oil. You will also have to do heavy weight training exercise to help you build mass into the body. Also drink enough water to keep you hydrated.
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