Please provide me a diet plan and exercise to gain weight. My height is 5'10 and weight of 49 Kg. I wanted to gain weight and also build muscles. I am a vegeterian. Should i first focus on weight gain or should i do exercise alongwith weight gain ? Please help me out.
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hi raj,
i dont knw ur age.as per ur weight u need to eat min og 1500 cal per day.every week increase 100 cal. n u need workout atlst 5 days a week.as u r a vegan u better take whey protein n mass gainer supplements.(or a lean mass gainer is also fine)
mon-chest- (1 warmup set 4setsx6-8)
tues-back
wed-active rest(perform cardio)
thurs-bi n tri
fri- shoulder, abs
sat-legs
sun-rest
about the diet plan i dnt knw ur present diet.but small meals at regular intervals. 6-8 meals per day.u need to healthy fats . i think u r an ectomorph so better keep it simple.eat one fist protein,one fist carbs n one thumb fats per meal.
Thanks for your advice