How To Build Body Muscles?

Posted on Sat, 12 Jul 2014

Question: Sir , i am 28 year old guy, height is 5 feet 7 inch.but i look thin. i have just weight of 56 kg. i wana look liitle bit masuclar. any suggestion like nutrition supplement is good to use.? any advice from you ..As per diet, i am taking normal food..

Answered by Dr. Rakesh Madhyastha (5 hours later)

Brief Answer:
Weight gain

Detailed Answer:
Hello

Thanks for the query

In order to help you better I need more information about your daily lifestyle and eating habits so that I can customize it for you

1. On a regular day what do you have for breakfast, lunch and dinner?
2. Do you have good appetite?
3. What are your working hours?
4. Do you exercise?
5. Do you have loose stools or difficulty in passing stools?
6. Do you eat regularly and at regular intervals of time?
7. Do you smoke or consume alcohol?

Please get back to me, I am awaiting your reply

Regards

Above answer was peer-reviewed by : Dr. Chakravarthy Mazumdar

Follow up: Dr. Rakesh Madhyastha (8 hours later)

Thanks sir for ur vital reply.
here i have listed the thing you want to know..........
1- breakfast- omlettel of two eggs, n two sandwich, n tea
lunch- daal and rice , salad
dinner- roti , XXXXXXX grren vegetable sometime i take non veg also
sometime i take fruit also like mangoes. banana n juice
2- yes sir , i have good appetite
3-i normally work morning 0800 to0500pm
4 - no sir , i dnt do any kind of exercise on regular basis, if there any plz suggest me
5- stools is normal
6 i eat regularly and take normal XXXXXXX food.
7- alcohal i take once in month, i am not addicted.

Awaiting your sincere and postive reply sir
thanks and ragards
XXXX

Answered by Dr. Rakesh Madhyastha (16 hours later)

Brief Answer:
Inadequate food intake

Detailed Answer:
Hello

Thanks for the response in detail

From the history you have given me it looks like you are not having enough amount of calories especially in the form of fats and carbohydrates. your diet is high in proteins but lacks fat. Here is what you should do

1. Breakfast I suggest you to eat more variety like pooris, chappathis with curry, dosas, etc. I suggest you to increase the number of eggs to 4 egg whites. Please be careful not to consume more than 1 yellow of the eggs per day as it is very high in cholesterol and unhealthy

2. I suggest you to have a snack at 11 pm in the form of milk with multi vitamin powder like protein x, if cost is a factor then Horlicks, bournvita will be enough too

3. Rice and daal are again low in fat. If you do not have any other options then I suggest you to add 2 spoons of ghee everyday. Have curd everyday at lunch time

4. In the afternoon I would want you to have snack along with tea. Do not consume samosas, kachoris on a daily basis

5. I would like you to execise, please do not do cardiac exercises like swimming, jogging and cycling. I would like you lifts weights. This will add to your mass and bulk of the muscles.

6. Get a routine blood work up done. I suggest you to get complete blood count, renal function test, liver function test, stool routine to rule out worms, urine test and lipid profile. Go for popular combo offers in a standard laboratory, individually it might become expensive

7. Consuming alcohol once a month is ok

I hope I was of help, if you have no further queries please get back to me

Regards

Above answer was peer-reviewed by : Dr. Chakravarthy Mazumdar

Follow up: Dr. Rakesh Madhyastha (8 hours later)

Thanks sir .will follow ur instruction . hope this works. thanks alot gain.
Regards
XXXX

Answered by Dr. Rakesh Madhyastha (31 hours later)

Brief Answer:
Hello

Detailed Answer:

I am very sure it will work. Do not aim for more than 500 grams to 1 kg a month. At this rate you will end up gaining 12 kgs a year, which is a sufficient amount

Regards

Above answer was peer-reviewed by : Dr. Chakravarthy Mazumdar