Please suggest me diet regime and exercise schedule to gain atleast 10 kgs and muscle weight . I am underweight and look very skinny. My height is 6 ft and i weigh only 72 kgs.My legs are skinny too.Please suggest suitable supplements and schedule keeping in mind i suffer from lower back issues and milk intolerance too.
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If you suffer from milk intolerance do not go for any whey protein supplement as that also contains lactose. Rely on chicken and eggs for your protein and also have plenty of healthy carbs like rice, veggies, sweet potato and healthy fats like olive oil, coconut oil etc. Most importantly eat 200-400 calories above your maintainance calories.
Thanks!