Brief Answer:
High protein balance diet

Detailed Answer:
Hi XXXXXXX

Greetings…..!!!!

I agree that arranging certain foods or following a Diet Plan is not practically possible when one stays in a hostel. But at the same time you must acknowledge the fact that following a healthy Diet Routine is always within our capacity. The good thing about your concern is that your BMI is well within the normal range and minor modifications or suggestion would prove to be helpful. The first thing to consider here is that you must take all the major meals and possibly include 2- 3 smaller meals/snacks as well.

As its understood that being in hostel does not leave you with many options but a careful selection of portions and combinations will help. For example, take chapatti and vegetables with salads as many times as possible. It is important to maintain a descent protein intake. I will discuss the same in the end. On days when there is a fried or refined food on the menu, you may skip the hostel food and treat yourself with a bowl of fruits and a whole wheat bread with some nut butter. Cereals with milk, is also a healthy option. You may use cold milk or even the tetra pack soymilk that’s available in different flavors.

Some key points that you need to remember are:

· Never skip meals.

· Never leave the hostel without eating something. If you do not wish to take the food from that day’s menu, then have a glass of milk with 2 scoop cereal flakes or roasted ragi powder with honey. A glass of milk with a handful of nuts and dried fruits is also good.

· Manage the calorie intake: avoid unnecessary sugar in tea/coffee and avoid taking the refined foods with fatty ingredients. Doing so would help you regulate the carbohydrate intake and at the same time this also makes way for additional protein in the diet.

· Include fiber, it helps as it is not digested in our gut; it remains in the system for longer time and do not make us feel hungry saving you from unnecessary intake of junk food. Add salads and fruits along with whole grains. Salads and fruits may be stored in your room.



· Check with the kitchen staff to find out what milk that they are using. Go ahead if they are using toned /skimmed or low fat milk. But if they have the full cream milk on their menu, then you may have to get it boiled and get the cream removed before having it.

· As mentioned earlier, a balanced diet is important. A liberal intake of fresh fruits, vegetables and other healthy snacks therefore suggested. You may purchase and keep some fruits like apple, banana, Sapota, dried fruits, nuts, roasted cereals like roasted channa and wheat for use as snacks.


· Take small portions at small intervals - reduce the quantities of carbs like rice and potato in major meals and to make up for nutrition take fruits , salads, nuts, sprouts and roasted whole cereals and pulses like roasted black channa as in-between fillers.

· Make it a habit to drink around 2 - 2.5 liters of water every day. Go fresh with lemon juice and tender coconut water.

· Always carry a whole fruit or sprouts or some dry fruits with you. These will save you from making wrong eating decision when you are outside and feeling hungry.

Since you already joined the GYM, it is important to maintain a proper intake of Pre and Post workout diets. Failing which your exercises may leave you exhausted and tired. To overcome this follow the following diet before and after the workout.


BEFORE WORKOUT:

Plain water at room temperature – 2 glasses

Fruit of choice – 1 no ( Or 1 cup cut fruit)


AFTER WORKOUT:

Plain water at room temperature – 2 – 3 glasses

Ripe Banana – 1 no

Protein Supplement – 2 – 3 scoops in 1 ½ glass plain water

The type of protein supplement to be administered as post workout meal depends on the type of exercises that you are doing. If it is light weight training with cardio then you may take a Whey Protein concentrate, in the suggested amount. Some examples are resource High Protein, ensure and B- protein.

While if you are doing intense workouts which include heavy anaerobic exercises then a Whey Protein Isolate would be more suitable. Whey isolates are 100 percent protein and have higher absorption rate.

Other protein rich foods that are easy to store and eat are nuts like almond, peanut and cashew, nut butters, roasted channa, seeds of pumpkin and watermelon, protein bars, peanut or almond Chikki, protein bar etc.

If you take non veg then egg white, chicken and fish are good options. In a week you may have the non-veg for up to 4 times, but avoid the oily and fried preparations.

Do the activities as per proper routine, irregular workouts do more harm than good to your metabolism.

Be aware of what you eat and relish your meals. Please feel free to reach me for further queries.

Stay Fit.

Surumi

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Brief Answer:
Avoid Anabolic Steroids

Detailed Answer:
Hi XXXXXXX

Thanks for the feedback.

Given that you plan to take up heavy weight training, the first and the most important thing is to know your body. Start the workouts under supervision of a trained professional and always listen to your body, as over doing the exercises would leave your muscle extremely tired and may cause more harm than good.

Short cuts, especially in case of body / muscle development are something that I would not suggest. I understand that you seek fast results, but it is important to follow a routine which builds the muscles gradually, so that they stay and remain healthy. Anabolic steroids may be popular but are definitely not the best choice. It’s true that they enhance the muscles within short time span, given that they have effects which are similar to testosterone, a male hormone, but they also enhances primary sexual characteristics, secondary sexual characteristics like increased body hair and also affects the vocal cords.

Prolonged and non-prescribed use of Anabolic steroids may cause complications like increased cholesterol, blood pressure, hormonal imbalance, reduced testicular size, anxiety, irritability and unnecessary aggression. In my opinion Anabolic Steroids are not a good option.

Further, it is important that you take sufficient protein to support the intense workouts that you would subject your body to. A pre-workout diet technically includes fluids and carbohydrates. You may take Glass of beetroot juice with lemon, black salt and ginger along with a fruit of choice 10- 15 minutes before the worm up set. Beetroot juice is an excellent stamina booster. If you wish to take protein before the workout, take about 8 – 10 g of whey isolate with a glass of water after taking the fruits.

Post workout diet is essentially a high protein diet, but as the workout leaves the muscles quite active and increases the wear and tear of the muscle tissues, it is important to take whey isolates after the workout. Once you finish the cooling down set, take a glass of tender coconut water followed by a ripe banana OR plain boiled potato. And in the end take 3 scoop of protein supplement mixed with 1 ½ glass of plain water at room temperature.

Different brands supply the whey protein isolates and some of the best names ( as per user reviews) are…. Dymatise Elite Whey, Optimum Nutrition 100 % whey gold standard, muscle tech 100 per cent premium whey protein.

Hope I was able to solve your query, please feel free to ask further questions.

Surumi

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Brief Answer:
whey isolates are good

Detailed Answer:
Hi XXXXXXX

Thanks for the reply.

You may take the same whey isolate as pre and post workout supplement. Mix approx. 8 - 10 g of whey isolate in plain water along with the other pre workout items ( suggested in previous reply). I had suggested few names like Dymatise Elite Whey, Optimum Nutrition 100 % whey gold standard, muscle tech 100 per cent premium whey protein, based on the user reviews. You may however, consult with your trainer to get a supplement that suites your workout schedule.

Simple light and healthy snacks are actually the less processed ones. As the reliability of packed food is not very clearly established in the XXXXXXX market, I would suggest you to consider the following items for snacks:

protein Bar
granola bar
roasted peanuts
nuts
roasted seeds like pumpkin and watermelon
fruit curd/yogurt
roasted channa and other whole grains available as roasted savoury.
Fresh fruits
salads
Boiled corn
vegetable sandwiched
Idli / dosa with sambhar or tomato chutney ( avoid coconut chutney)
sprouts

If you take non - veg food than you may also include boiled egg white or egg white omelet in various preparations. other options include chicken sandwich prepared with whole wheat bread and minimal seasoning.

Hope this helps.

Surumi

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