What is the best way to put on weight?
Regular, intense and goal-oriented training sessions combined with a good approach to eating, will promote the development of a muscular physique you desire. What you require is discipline, patience, persistence and consistency. First of all, you should eat smaller meals, 5-6 times per day, 2½ -3 hours apart. This will keep your metabolism going and keep your muscles fed with nutrients required for growth. These meals will consist of protein, carbohydrates and fats. Generally speaking, each meal should contain between 25-50 g of protein. Considering your statistics if you are trying to promote lean muscle mass, you should ingest 1 g of protein per pound of body weight. If you are training hard, you need protein. Sources for protein include lean meats, fish, egg whites, low fat paneer, dahi and whey protein. Avoid fatty meats and try to grill or use a tandoor for your meats and do not fry them in oil or ghee. Remember to include a protein at each meal. Your carbohydrates should include
