Hello,

Thanks for the query.

Endura mass is a dietary supplement which is derived from soy, it is 100% vegetarian and contains vitamins, carbohydrates and minerals. There are no side effects but it is contraindicated in Diabetes.

To suggest a daily work chart I would like to know more about your life style
1. Do you have a regular sleep rhythm?
2. On an average day what do your breakfast, lunch and dinner contain (including snacks)?
3. Do you smoke or drink? How often?
4. If you are working out? How much of running, jogging and weights?

Please get back to me so that my diet plan for you will be more customised than generalised.

I wish you good health.

Regards

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Hello,

Thanks for the query.

Your Body Mass Index (BMI) is 19.1 which is normal for your height and weight. But you can add on another 10 kilos as your BMI is in the lower end of the normal range.

Your diet plan is quite good and you can follow it; but I see that it lacks protein content and more of just carbohydrates.

The Endura mass supplement which you are taking can certainly help you with that. I also suggest you eat more of non vegetarian food such as chicken on a biweekly or three times a week basis. Chicken contains protein fibres which will help build muscle mass. Additionally I would suggest you eat 2 boiled eggs followed by a light breakfast with cereals, idlis, etc., as I can see you do not have breakfast at all.
You can eat another egg in the evening along with your tea. (Please remove the yolk as it contains a lot of cholesterol). Keep in mind to add soya, milk, sprouts, peas, nuts and dry fruits into your diet. These items will help you with good muscle mass and also improve the quality of your muscle.

Please do not drink more than 500ml of milk daily. 2 litres a day carries risk of hypercalcemia and calcium deposition in your kidneys/gall stones.

I see that you do a lot of cardio exercises which is not necessary for you. I suggest you cut down on your walking to just 2 km a day and do more of weight training to build up muscle mass. You can start with weights which you are comfortable with; it is not fixed as the endurance varies in different people. The key is to carry heavier weights and lesser repetition, Please do not do this unsupervised as it carries risk of injuries

You can start the following way

Monday: Biceps, triceps and lats
Tuesday: Abs, Pectorals and back
Wednesday: Rowing, Cardio and legs

The next three days repeat in the same order. Please don’t be in a hurry to gain weight, over a period of 6 months if you gain 8 kilos it is a good pace. 5 days a week is sufficient.

I hope I have answered your query, please accept my answer if you have no further queries please accept my answer

I wish you good health

Regards

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