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Bulk up gradually

health and fitness Updated: Jun 17, 2010 15:42 IST
Leena Mogre
Leena Mogre
Hindustan Times
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I’m a 17-year-old boy, I weigh 62 kg and my height is 5’9”. I do simple exercises every day, take whey protein occasionally and Bayer's tonic every night but still don’t gain muscles. Please recommend a diet regime. I am vegetarian.
Hi Sankalp. Your weight should ideally be 68-70 kg, so you have to increase it by 6-8 kg. You will not gain muscles in a day or two. For that, you have to increase your caloric intake by at least 500-700 calories in addition to what it already is, and your protein intake to reach approximately 85-90 gm per day.
The tonic you’re taking will help increase your appetite. Take the protein supplement along with carbohydrates only after weight training. Follow this diet.
Breakfast: One glass of milk + 1 tsp of sugar + 1/2 a scoop of protein supplement + one plate of potato poha/ seviya upma.
Mid-morning: One bowl of fresh fruits.
Lunch: 3 chapatis + 1 bowl of pulao + 1 cup of matki/ moong usal + 1 cup of vegetables + 1 bowl of curd.
After lunch: 1 cup of mango milkshake.
Evening snacks: 1 bowl of corn flakes with skimmed milk.
7 pm: 1 bowl of boiled chana chaat.
Dinner: 3 chapatis + 1 bowl of dal + 1 cup of
vegetables + 1 cup of curd (after the weight training take a scoop of whey

I am 21 years old, 5’4” tall and I weigh 49 kg. My problem is that I’m really thin. I joined a gym but the trainer asked me to gain some weight before starting with weight training. Could you please suggest a diet regime and advise me on supplements?
Manish, you have to increase your weight by at least 10 kg. First, increase your carbohydrate and protein intake, and follow it up with supplements. Follow this diet.
Early morning: 2-3 soaked almonds + 1-2 dates.
Breakfast: 2-3 egg whites + 2-3 whole wheat toast slices with butter.
Mid-morning: 1 glass of mango milkshake.
Lunch: 3 rotis + paneer bhurji + 1 cup of vegetables + salad.
Evening snacks: Flavoured milk + 1 plate of idlis with sambar.
7 pm: A handful of roasted chana.
Dinner: 2 chapatis + 1 bowl of rice + fish curry/ 1 bowl of dal + vegetables + salad.
Bed time: Any seasonal fruit.