I am 34 years old and my height is 5’6”. I suffer from a hormonal imbalance but after following a diet and gym routine, I reduced 12 kg and now weigh 70 kg. What is my ideal weight and what exercises must I do to achieve it? Thank you. — - Krupali Damani
Your hormonal imbalance needs to be handled with special medical attention. All dietary and exercise recommendations must be made by a medical specialist.
I am 19 years old, I’m 5’10” tall, and weigh 54 kg. Am I underweight? I work out my chest, biceps and triceps. I have heard that working out the shoulders stops stunt height, is it true? I am a vegetarian, though I eat eggs, sometimes. I am also a swimmer. Please suggest some good exercises, plus I also want to know which is a good protein supplement. — - Hrishikesh
Depending on the sport, there are different weight training programmes. For instance, if a body builder does not workout his legs and shoulders, he will not be able to perform well. Your body type seems to be ectomorphic, which means that you find it hard to gain weight. You therefore, need to workout one body part a day. Do 14 to 16 sets with heavier weights in a rep range of 8 to 10. When you work out your lower body, don’t stick to simple squats. Go for jumps too, as they help you improve your posture and leave you feeling taller.
According to your height your weight should be 70-72 kg. Your BMI is 17.3, which comes under the Grade I underweight category. You have to gain at least 16-18 kg. Increase your daily intake by 500 kcal to gain .5 kg a week. Foods like milk, eggs, and a combination of cereals and pulses should be included in the diet.
Early morning: A handful of soaked almonds, walnuts, raisins and dates.
Breakfast (9.30 am): One glass of skimmed milk, Proteinex-2-3 tsp, 3 slices of whole wheat bread with 3-4 egg whites/oats or dalia porridge/4-5 idlis or 3-4 dosas with chutney and sambar
Mid morning (11.30 am): 1 bowl of fruits (seasonal)/1 glass fruit juice Lunch (2 pm): 4 chapatis, 1 bowl rice, 1 ½ bowl dal/1 bowl sprouts/egg curry/paneer bhurji, 1 bowl of vegetables, 1 bowl curd/salads.
Evening (6.30 pm): 1 glass milk shake banana/chikoo)/Energee/Amu, Baked soya tikkis/Tapioca (sago dana) khichdi/tomato omelette/sprouted bhel.
Mid evening (8 pm): 1 glass butter milk. Dinner (9.30 pm): Same as lunch.