Eat Dates (Rata Indi), Samaposha, Grains, Eggs (Eat several eggs a day), Salmon, Tuna, Chicken and Some vegetables daily.
Weight lifting karapan, nathnam urek wage wenawa.
Supplements ona wenne oyage protein and other nutrition kama walin ganna bari adu paduwata. Eka mulinma ganna ona naha.