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I'm male, underweight and weak. Age- 29, weight- 48 kg, height- 169 cm. I need to increase my muscle mass without fat. What to do? Just give me diet chart. And what is my normal weight and how to maintain the normal weight. Pls advise.
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To increase your muscle mass your diet must have good amount of protein and complex carbs. Weight training will help you define your muscles and gain the bulk but only if your body gets adequate amount of nutrients. Good quality proteins such as curd paneer eggs chicken and fish will help you gain weight with our much fat gain. And you need to load carbohydrates when you do strength training for chest and arms. For further information and for a diet plan according to your neds you can contact me. Also your weight could be increased to around 65-70 kgs. Please get checked for Thyroid.
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