I am suffering from weakness. I eat so mch bt still my body doesn't grow. I want to get a muscular body. Bt I can't my body is not growing. My age is 19 years. N I am so thin. please advise so that I can get a muscular body n can turn into a fit boy.

Dt. Nikita GulatiDietitian/Nutritionist4yrs exp

89% (93 ratings)

Ask Free Question

Hello Lybrate user, I would suggest you to follow a diet rich in proteins, carbohydrates and good fat like- almonds, walnuts, chicken, eggs, fish, soybean, vegetables, pulses, potato, sweet potato, milk, soy milk, paneer, tofu etc. Along with this you also need to do some exercise to build up your muscle mass. But you would be needing a planned diet with required amount of calories and proteins that your body needs. A planned calorie and protein amount diet will help you increase your muscle ass and also help gain weight. Below is a sample diet chart that you can take it as an example and follow- early morning- banana + 10 almonds then exercise with weight lifting breakfast- 8-10 eggs + 1 cup milk + 1 fruit midmeal- nuts/ bhuna chana/ lassi/ fruit lunch- 2 cups dal + 1 cup protein rich veg + 3 chapatti + 1 cup curd+salad evening- milk + soy chaap/ chicken dinner- 1 cup vegetable +2-3 chapatti + salad to start with this amount of quantity you need to increase the amount of food slowly and not immediately as you will not be able digest this much amount of food at the start, so incorporate foods slowly to increase your food intake. For further details yo can consult me in personal.  

3 person found this helpful