HELLO, i can understand your concern. i would like to know your age. do you have any chronic disorders like diabetes/hypertension/thyroid disorders??? kindly eat a balanced nutritious diet. this should be rich in proteins. eat two to three egg whites daily. include meat, pulses, soya products in your diet regularly. include bananas n milk in your diet. do physical exercises five times a week. start with cardio exercises like brisk walk, cycling,jogging,thread mill. slowly after a few weeks weight lifting exercises have to be started. donot take any of the health supplements or protein shakes advised by the gym instructor. they do more harm than good. instead drink milkshakes. take a multivitamin tablet like zincovitt once daily for a month. all these would definitely help. hope i have answered your concerns. feel free to ask further queries. thanks for choosing HCM