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Gain muscle weight

What should your ideal body weight and diet be. Read on to find out.

health-and-fitness Updated: Aug 04, 2011 17:53 IST
Leena Mogre
Leena Mogre
Hindustan Times

What should your ideal body weight and diet be. Read on to find out.

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? I am not rich so please give me an affordable diet.
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
Mid-morning — 1 glass fruit juice
Lunch- Start with a glass of water, then 1 salad, 3-4 chapatis, 1 cup rice, 1 cup veg, 1 cup dal or egg curry
Evening — 1 glass fruit milkshake, 1 handful of chana, kurmura or 1 bow sprouted bhel
Mid-evening — 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

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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