Which workout and food is best for chest. And gain weight.

Question

Dear user,

1. Taking additional quantities of proteins in your diet intake, a minimum of 60 to 70grams can help gain weight. Include eggs, lentils and soyabean in the food basket and supplement them with lot of milk. Though any milk will do, buffalo milk is better.

2. Eat fresh fruits like banana and papaya, if possible, daily. Start on a dose of 1 tsp of ashwagandha avlehya mixed in milk at night every day. Make your meal timings regular and split your 3 meals into 5 instead and add desi/pure ghee to the food you eat.

Priya Sharma Sabarad · Accepted Answer

Dear user,

1. Taking additional quantities of proteins in your diet intake, a minimum of 60 to 70grams can help gain weight. Include eggs, lentils and soyabean in the food basket and supplement them with lot of milk. Though any milk will do, buffalo milk is better.

2. Eat fresh fruits like banana and papaya, if possible, daily. Start on a dose of 1 tsp of ashwagandha avlehya mixed in milk at night every day. Make your meal timings regular and split your 3 meals into 5 instead and add desi/pure ghee to the food you eat.

Anitha Narayanamurthy · Answer

1. To gain weight you need to combine a balanced eating pattern with regular physical activity.
2. You should be eating at least 6 small meals a day, rather than sticking to 3 square meals. 
3. You could divide it as 3 main meals and 3 snacks.
4. You need to be eating every 2-3 hours. Space out snacks during the day so you don't spoil your appetite.

5. Bread, cereal, rice, whole wheat, dalia and pasta: biscuits, and corn-bread are good sources of carbohydrates.
Fruits: dried fruits, fruit nectars, and large quantities of fresh fruits
vegetables: include, potatoes, peas, corn in your diet.
Meat, poultry, fish, dry beans, eggs, and nuts: beef, pork, lamb, poultry, salmon, omelets, nuts, peanut butter, kidney beans, chickpeas will help you gain weight.

6. Include dairy products like milk, yogurt, and cheese: milk, fruited yogurts, hard cheeses, ice cream, puddings, custards, milkshakes.
Nuts and seeds make a healthy option for snacks. -roasted channas and peanuts are good
7. Peanut butter on the sandwiches are a great mid-meal choice.
8. You must know that cereals actually contain some healthy calories.

9. Stay hydrated: drinking plenty of water and other fluids like juices, milk, soups etc, will work in your favor. Do not drink water before a meal and in between the meal as it may make you lose your appetite, thus calorie intake suffers.

Sleep: at least 8 hours of sound sleep is a must. Since your body is actually building up muscles, while you rest.