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Asked by Nikhil Last Modified
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Deleted User
Masters in Yoga Therapy with 5 Years of teaching experience. -TRADITIONAL YOGA
If you do these things in the next 3-4 months, you will see tremendous results.
Cheers!
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Atul Kapoor
Ace Certified Personal Trainer and Corrective Exercise Specialist with 7 years experience
Nikhil,
First of all, you need to be a calories surplus for mass gain. And it would help if you gained your muscle mass, not fat mass. Muscle mass is a healthy option to put on weight.
For muscle gain, you need to have two multiple grams of protein of your weight in kg. E.g. if your weight is 60 kg, then you need 120 gm of protein by vegan protein, milk, paneer, soya products like chunks, tofu or soya milk, pulses, lentils, legumes, and Nuts like almonds, peanuts, walnuts are good sources of protein.
Rest you need to add around 60 per cent of calories from carbohydrates and add unsaturated fats into your diet. And do weight training for muscle hypertrophy five days a week.
All the best.!
In simple words the answer is, start doing physical exercise to increase your hunger. after that increase the right quantity of food as per your hunger. Be consistent with the routine and make changes gradually.
But if you want a detailed answer and a solution to your need.. please get in touch with me to discuss more.
i hope this helps ;)
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