Gain muscle weight

Your ideal body weight should be around 60-65kg.

Your ideal body weight should be around 60-65kg.

Q Hi ,I’m 19 and my height is 5’7”. I weigh 47kg. I have a thin body and lack muscles. I joined the gym, and have now gained 1kg. The trainer told me to eat eggs, soaked gram and a glass of milk. Should I continue this diet?
Nitin
A Hi Nitin, your ideal body weight should be around 60-65kg. Please follow this diet.
Early morning — handful of soaked almonds, raisins, walnuts and cashews
Breakfast — 1 glass skimmed milk, 2 tsp
proteinex, 3-4 egg white omelette, 2 whole wheat bread slices or 2 parathas
Midmorning — 1 glass fruit juice
Lunch — Start with a glass of water, then 1 salad, 3-4 chapatis, 1 cup rice, 1 cup veg or 1 cup dal
Evening — 1 glass fruit milkshake, 1 handful of chana, kurmura or 1 bow sprouted bhel
Midevening — 1 fruit
Dinner — 1 salad, 3-4 chapatis, 1 cup rice or veg pulao, 1 cup veg, 1 cup dal or 3-4 pieces of chicken/ fish
Bed-time —1 cup fruit custard or fruit salad

By Leena Mogre, fitness expert.