Gaining 10 kg of weight in just 15 days is an unrealistic and potentially unhealthy goal. Rapid weight gain of this magnitude is typically not recommended as it may involve excessive calorie intake, which can lead to fat gain, water retention, and potential health risks.

Instead, if your goal is to gain weight, it’s advisable to focus on a gradual and sustainable approach to ensure that the weight gained is predominantly lean muscle mass. Here are some general guidelines for healthy weight gain:

1. Caloric surplus: Consume more calories than your body burns to create a calorie surplus. Aim for an additional 250-500 calories per day above your Total Daily Energy Expenditure (TDEE).

1. Balanced diet: Focus on nutrient-dense foods that provide a good balance of carbohydrates, proteins, and healthy fats. Include lean proteins, whole grains, fruits, vegetables, legumes, and healthy sources of fats.

1. Protein intake: Ensure you’re consuming sufficient protein to support muscle growth. Aim for around 1.2-2 grams of protein per kilogram of body weight per day. Include sources like lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources.

1. Resistance training: Engage in regular resistance training exercises to stimulate muscle growth. Focus on compound exercises that target multiple muscle groups, such as squats, deadlifts, bench presses, and rows. Consult with a qualified fitness professional to design an appropriate training program.

1. Adequate rest and recovery: Allow your body enough time to rest and recover between workouts. This is when muscle repair and growth occur. Aim for 7-9 hours of quality sleep each night and consider incorporating rest days into your training routine.

1. Patience and consistency: Building muscle and gaining weight takes time and consistency. Be patient and focus on long-term progress rather than seeking rapid results that may not be sustainable or healthy.

It’s important to note that individual factors such as genetics, metabolism, and overall health can influence the rate of weight gain. Consulting with a registered dietitian or healthcare professional can provide personalized guidance based on your specific needs, goals, and medical history.