I am 21 years old. A male with height 173 cm, weight 46 kg. I eat well but I look very slim and weak body. So, please give a good suggestion for a healthy and muscular body.
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I just read your query and it appears that you are underweight although you have a very good height. I suggest you take a high protein diet preferably if you are a non-vegetarian then take chicken, mutton, eggs daily. Also, try to eat small meals frequently. Take Ensure milk powder twice a day regularly. You must take a high-calorie diet more than 2500 kcal per day. Problem is if you are a vegetarian, in that case, you must add your proteins from dry fruits, soya milk, soybeans, ghee, etc. Sleep well and exercise in moderation for 20 to 30 minutes daily.
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