need to gain some weight bas..
Ida kida weight gain karoge bhai saab
ida ta fat gain honi
thodi bahut exercise karni peni tuhanu jida uthak bethak ,pushups, pull ups etc lagane shuru kardo. ohde naal ki hai muscles workout hovega ta testestrones flow karange jehre ki weight ( muscle) gain karan ch help karange without making you fat
2ndly is your diet
Je tuahda metabolism bahut fast hai ta ohnu slow karna pena hai, slow release food khana pena. jida ki complex food - more good fat, high in fibre and that too often
-eat every two hours.
-avoid bad fat, sugar etc
-avoid snacking too much
-get proper sleep
-avoid stress
Meals breakdown karlo
Breakfast (8.00-9.00am)
- eat oats + honey + nuts+ milk or
- Brown bread + bit of butter + Peanut butter
- Banana shake ( banana , honey , milk )
Pre-lunch ( around 10.30 -11 am)
-Fresh juice or
-drink milk with some bournvita/milo etc
Lunch
-Nice vegetables cooked with Rotia ( make sure veggies don't have too much oil) + protein ( daal )
-If you are non veg you can have meat + veggies + rottiya
Post Lunch
-fruit (banana ek roz khana ) naal ek apple ja koi hor fruit
- Nut bar ( chocolate bar nahi khani nut bars aundia oh le ayo)
- nuts ( almonds or peanuts or walnuts)
Dinner (7.oo pm)
- Not too heavy dinner ( eat your rotia and sabjia plus salads)
- exercise karo thodi der baad
-have milk 1 hour before you sleep ( milk casien ) slow release hundi ah
hope that helps