You didn’t mention about your height.
If your concern to gain weight is related to your desire to increase muscle size, muscles increase with increased exercise, not diet. Diet alone could cause weight gain, but the increase would be mostly body fat without the exercise component. Keep exercising (about 30 minutes per day three to five times per week) on a regular basis and your muscle size should increase. Weight lifting is effective to increase muscle size.
Eat Six Meals a Day. Three main servings of red rice and chapati,two to three servings of sprouts/lean meat/egg/Soy, two to three milk servings, two to four fruit, three to five vegetable servings. Limit your intake of fats and oils (eight teaspoons per day) and limit sweets (up to one per day). With this diet Plan, you will be getting the nutrients you need for maintenance and repair of your body. Also, this basic diet would support your athletic lifestyle much better.
Consult a dietitian for detailed diet plan.
I think a person having wt 51 kg and to ask to do heavy exercise like weight lifting and regular exercise daily for thirty minutes looks funny,person will loose more weight rather gaining !
If calorie intake is more than calorie used then there will be positive balance and one will gain weight.
Here you give advice to take less fat and advice stranious exercise ,how positive balance will be there ?
I am of opinion that let him gain weight with fat,carbohydrate and high protein diet and have positive balance and afterward advice to develop muscle mass.
ok and bye,
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