I am a 21 year old boy and my height is 5 ft 9 inch and weight is 60 kg

Dietician Sheela Seharawat

Building muscle requires an increase in calories. Stick to low glycemic carbohydrates (such as oatmeal, brown rice, grits, and sweet potatoes). Nuts, seeds, and peanut butter can be said as good sources of calories. Also include proteins along with fats to gain weight; good proteins can be gained from fish, eggs, dairy products, pulses, beans, sprouts, lean meat and poultry. Train at least three times a week with weights. Increase the size of your meals at breakfast and after training. Stick to a large breakfast and a substantial post-training meal and evenly divide your other meals into smaller portions, you can boost your total caloric intake, ensuring that those extra calories go to the muscles when they need them. Incorporate flaxseeds and flaxseed oil into your diet.