My brother is 23 years old his height is 5.8 while his weight is 50 kg please tell me what he should do to gain weight he eats alot still doesn't gain fat and weight.
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Hi lybrate-user. Eat small energy dense frequent meals. Include chickn fish, egg whites, milk and its prdt, sprouts ,protein shakes.
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Hello Lybrate user, Your brother has a very high basal metabolic rate or what is commonly known as BMR. He burns more calories at rest as compared to those who have slow BMR and as a result, he doesn't put on weight despite eating large amounts of foods. Here are some tips which will help him to gain weight--- 1. DOUBLE the amount of food he is eating. Whatever he is eating now, add an additional 500-1000 calories. 2. Eat GOOD calories. 3. Eat Protein rich diet, they are building block for your muscles. Have Chicken, fish, meat, eggs, milk, almonds. 4. Carbs are your friend when you need to put on weight – rice, sweet potatoes, oatmeal, etc. Will help you put on weight. 5. Eat fresh fruits and veggies. But cut back on breads, pasta, rice, and oatmeal. 6. Concentrate on complex, compound exercises that recruit as many muscles as possible: bench presses dumbbell presses, squats, deadlifts, pull ups, chin ups, and dips. Do these exercises, and concentrate on lifting as much weight as possible. If you keep on eating it without exercise it will make you fat and not build your muscles. 7. You need to be getting at least 7 hours of sleep, but 8-9 hours of sleep every night for maximum gains. Your body is doing nothing but lying there and building muscle while you’re sleeping. 8. Cardio is your enemy – Running long distances isn’t going to help you. For a detailed diet plan you can contact me privately.
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Use ashwagandhapak with milk.
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