Q I am 22 years old, 5’3” in height and I weigh 92 kg. Please tell me what diet and exercises to follow to get fit.
Hi Subashish, according to your height, you should be around 58-60 kg. You can follow this diet:
Breakfast (8:30 am): One glass of milk (no sugar), preferably low-fat milk or skimmed milk. Two to three idlis or two small dosas, with green chutney and sambar. Avoid coconut chutney and prepare the dosas on a non-stick pan. Or you can have oat porridge/muesli with milk or a plate of poha.
Mid morning: One fruit (seasonal variety)
Lunch: 2 chapatis (dry, no oil/ghee) + 1 cup rice + 1.5 bowls of dal/sprouts + 1 cup of vegetables + 1 cup curd/buttermilk (skimmed milk) + salad
Evening snacks: one cup green tea, two to three multigrain biscuits and a handful of roasted chana or a whole wheat sandwich without butter.
Mid evening: A fruit (Avoid bananas, chikoo, sitaphal, mango.)
Dinner: A bowl of mix-veg soup + two dry chapatis + 1.5 cups of dal or two to three pieces of fish or chicken (deskined) + a cup of veggies + salad.
I am a 26-year-old boy, 5'10" in height and I weigh only 70kg. I go to gym and I want to gain weight and build muscles. Please help me out.
Manish, your ideal body weight should be around 75 kg. Follow this diet.
Early morning: A handful of soaked almonds, dates and a few raisins
Breakfast (9 am): One glass of skimed milk + an omlette made of 3-4 egg whites with two slices of whole wheat bread or a a bowl of corn/wheat flakes with skimmed milk and sugar (can add fruits).
Mid–morning (11 am): a glass of fruit juice
Lunch (1.30 pm): three chapatis + a cup of rice + 1.5 cups of dal/sprouts/soya + a cup of veggies + a cup of salads + a cup of curd
Evening (5.30 pm): One glass fruit milkshake or sweet lassi + any snacks like 3-4 steamed dhokla with green chutney/corn chaat.
Mid Evening: One fruit
Dinner: Two bhakri (jowar+bajra+nachani) or four chapatis + a cup of rice + 1.5 cups of dal/ four to five pcs of chicken/fish + a cup of veggies + salads.
Leena Mogre is the director of Leena Mogre Fitness and is an aerobics, power yoga and weight training expert. Her panel, comprising Dr Rakesh Nair (orthopaedics and sports medicine), Jaya Hiranandani (nutritionist), Kalpesh Vinerkar (exercise and sports training), Nikhil Mogre (sports specialist) and Rupali Gujar (diet and nutrition) will answer your questions.
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