Answer ( 1 )

  1. Hello Aryan Rana.
    Welcome to MediMetry.
    I can understand your concern

    To build muscle and gain weight, You have to follow proper diet and exercises on regular basis:

    1. Track Calories: Skinny guys often overestimate what they eat. use a food scale and track your daily caloric intake. You need at least your body-weight in lbs x 20kcal daily to gain weight.
    2. Eat Every 3 Hours: You need at least your body-weight in lbs x 20 kcal to gain weight. That’s 2700kcal/day if you’re 135lbs. If you have a physical job or move a lot, you’ll need even more.
    3. Eat Calorie Dense Foods: 100g raw rice is 380kcals. 100g raw spinach is only 25kcals. Getting your daily calorie intake is easier if you eat foods high in calories.
    4. Get Stronger: You want to go from skinny to muscular, not from skinny to chubby. Get into strength training. More strength is more muscle.
    5. Plan: Failing to plan is planning to fail. You don’t have time to cook 3x/day, and the food at work/school is often low quality/more expensive. Prepare your food in advance and take it with you.
    6. To build muscle, you have to try heavy weight exercises in the gym like squats, chin-ups, and try not to skip legs.
    7. Take your diet according to your exercises.
    8. No need for any cardio exercises becausecardio helps to reduce weight.
    9. Do proper exercises under the expert/trainer for better results.
    10. Try to eat chicken, eggs, paneer or more healthy fat or protien rich diet.

    For more detail, asked to MediMetry.
    Thanks.