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Weight and muscles gain
I am trying to put on weight gain it slowly, but I am not noticing any muscle gain or major change in my body.
My routine is a bit irregular since I work on the field.
Usually, I take milk for breakfast, lunch at no fixed timing, sometimes juice in the evening if possible, and then dinner at night. Could you please guide me on how I can improve my diet, exercise, or lifestyle so that I can gain healthy weight and muscle properly?
Answers (7)
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Gaining healthy weight, especially muscle, requires consistency in both nutrition and exercise, even with a hectic or irregular schedule. Irregular meals and insufficient protein intake may be limiting your progress.
- Small and frequent meals are important. Aim for 3 balanced meals and 2–3 healthy snacks per day.
- Include calorie-dense, nutrient-rich foods like nuts, seeds, peanut butter, banana, dry fruits, smoothies etc.
- Instead of having only milk for breakfast, aim for a more balanced meal by including options like besan chilla, stuffed paratha, omelet with toast, or oatmeal. Including protein rich sources like paneer, tofu, chicken, eggs, dals, beans is important for building muscles.
- Since your work involves field activity, carrying a protein- and carbohydrate-rich snack or protein shake will keep you satiated and provide nutrients essential for weight gain.
- Avoid fruit juices, as they lack fiber instead have whole fruits.
- Strength training is important for building muscle, focus on resistance exercises at least 3-4 times a week.
- Gaining muscle takes time, so be consistent and patient with your routine.
Next Steps
If you need further support with gaining weight, feel free to reach out for a personalized plan tailored to your needs.
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Eat high-calorie, protein-rich meals (eggs, chicken, fish, lentils, beans, milk, nuts, seeds), include healthy carbs (rice, oats, roti, fruits) and good fats (avocado, olive oil, peanut butter). Take 5–6 small meals daily, drink smoothies/shakes, sleep 7–8 hrs, manage stress, and do strength training (progressive overload) for muscle gain.
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Hello,
I hope you are doing well!
First of all, I would like to know your weight and height, and according to that, we can then conclude whether you are overweight or underweight.
Secondly, since you mentioned that you have no fixed timings of lunch, it usually means you skip your meals frequently, which can put you on calorie deficit results in either losing weight or no changes.
Thirdly, you need to adjust your routine and make some time for exercise. Even a 30 min walk could help.
Talking about lifestyle changes, I need to know more about your sleep patterns and sleep cycles. Practice meditation and yoga.
Drink enough water and keep your bowel moments regular.
Lastly, about diet, I would like to know about your dietary choices, whether vegetarian or non-vegetarian, and eating patterns to evaluate better. But still, on a note, focus on protein intake like egg, chicken breast, peanuts, beans, fish, milk, nuts, and seeds. Also include complex carbohydrates like brown rice, sweet potatoes.
Bonus tip- Keep your routine regular and avoid skipping meals.
Next Steps
Kindly consult directly through the Practo app for detailed consultation and tailored diet plans according to your needs.
I hope this helps!
Good luck!
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
You may contact for a personal diet advice.
For healthy tips follow my YouTube▶️ channel
https://youtube.com/@moumitadutta9588
(Dietitian Moumita Dutta)
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Ms. Neema Yadav
Dietitian/Nutritionist
5 yrs exp
Kolhapur
Hello ,
High calorie + enough protein + healthy carbs + healthy fats
Protein sources ( essential for muscle)
Eggs, chicken, fish , lentils, chickpeas, beans , soy chunk, tofu
Carbs sources :
Oats , rice , quinoa, whole wheat pasta, fruits and whole grains
Healthy fats :
Avocado , nuts , seeds , nut butter, olive oil, coconut
Muscle gain extras :
Smoothie
Trail mix
Frequent small meals
2. Lifestyle
Sleep 7-8 hours/ night
Stress control : chronic stress - higher cortisol - poor muscles
3. Exercise:
Focus on progressive overload strength training
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Please work on protein and low carb and fats to help you gain weight
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good evening pls connect through practo app directly.
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