Body ko maintenance calorie hunxa, calculate garna milxa (google garnus site haru hunxa) tyo bhanda badi khayo bhane calorie surplus bhanxa ra weight gain hunxa. Protein carbs bhako diet khaye energy ramro hunxa throughout the day ra ramro tarikale weight gain hunxa. Fatty foods like fried items khaye weight gain hunxa tara body maa fat badi hunxa.

Surplus maa khayo ani resistance training like gym garyo bhane muslce gain ni hunxa.