I am 21.5 but not able weight gain and muscle gain like other boys how to become fit and muscular fast.

Question

Hi, ideal weight depends more on your height than age. Lifestyle change is the only way to gain weight. Diet is based on your daily routine and eating habits. You can follow the guidelines given below- 1) weight is a sum total of bone, water, muscle and fat. You need to gain muscle to get healthy. Immunity of the body is based on muscles and so its important to have optimal muscle mass. 2) have a well balanced diet which has the right combination of carbohydrate, protein and fat. 3) eat 6-8 meals a day as the muscle losses will not happen. 4) have carbohydrate and protein rich food combinations like banana or mango milkshake, mix nuts and dryfruit chikkis, soya or paneer veg rolls etc. 5) include high biological value proteins which are very well absorbed like- milk, curd, paneer, meat, fish, eggs etc. 6) include essential fats like almonds, walnut, pistachios, flaxseeds etc. 7) eat on waking up and do have a bed time meal like milk and light snack. 8) do not fast or overeat as this will not help. 9) hydrate optimally by having a glass of water every hour to flush out toxins and prevent weight loss due to dehydration. 10) sleep of 9-10 hours is very crucial to gain muscle and weight.

Geetanjali Ahuja Mengi · Accepted Answer

Hi, ideal weight depends more on your height than age. Lifestyle change is the only way to gain weight. Diet is based on your daily routine and eating habits. You can follow the guidelines given below- 1) weight is a sum total of bone, water, muscle and fat. You need to gain muscle to get healthy. Immunity of the body is based on muscles and so its important to have optimal muscle mass. 2) have a well balanced diet which has the right combination of carbohydrate, protein and fat. 3) eat 6-8 meals a day as the muscle losses will not happen. 4) have carbohydrate and protein rich food combinations like banana or mango milkshake, mix nuts and dryfruit chikkis, soya or paneer veg rolls etc. 5) include high biological value proteins which are very well absorbed like- milk, curd, paneer, meat, fish, eggs etc. 6) include essential fats like almonds, walnut, pistachios, flaxseeds etc. 7) eat on waking up and do have a bed time meal like milk and light snack. 8) do not fast or overeat as this will not help. 9) hydrate optimally by having a glass of water every hour to flush out toxins and prevent weight loss due to dehydration. 10) sleep of 9-10 hours is very crucial to gain muscle and weight.