Hello doc I am 24 years old and my height is 172 cm and 58 kg wight I want to gain my weight 10-12 kg doing gym daily .I want duet plan which fruit and what should be in and should be out from my food. How much calories I should gain per day. Thnx.
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CONSUMING BOILED EGG DAILY IN THE MORNING...... CONSUMING 3-4 SPOONS OF HONEY AFTER HAVING TIFFIN, LUNCH ,AND DINNER EATING PLENTY OF ALMONDS FAT FOOD LIKE GHEE, BUTTER CHEESE........... TAKING DIET AT REGULAR INTERVALS HAVING BREAK FAST BEFOR 9 DONOT SKIP MEALS FOR ANY REASON.............. HAVING PLENTY OF WATER PLEASE BE AWAY FROM STRESS........ BY LISTENING TO MUSIC .......... AND INTERACTING WITH FRIENDS AND DEAREST ONES......... Don't drink water before meals. This can fill your stomach and make it harder to get in enough calories. GET QUALITY SLEEP YOGA...........
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avoid processed food. take seasonal foods and vegetables in ur diet . frequent meals r must at 2 hourly. include some of shakes and beverages in ur diet. take high protein diet during the day. make a check of your weiggt
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