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Please Provide Me Diet Plan For Gaining Muscles ( As
Question: please provide me diet plan for gaining muscles ( as per XXXXXXX meal if possible )
weight - 62 kg , height - 5.8 feet.
weight - 62 kg , height - 5.8 feet.
Brief Answer:
Diet plan provided.
Detailed Answer:
Hello,
Thanks for posting your query.
To gain some muscle mass, you need to have a high protein diet low on calories. Along with this, you also need to have regular exercise to increase the muscle mass and tone. Some measures:
1)Start your day with a healthy breakfast comprising a glass of milk and a banana or a banana milkshake.
2)Have frequent small meals every three hours in a day and divide them into six small meals comprising of proteins in one meal as pulses,cereals,beans,legumes, etc.
3)Have energy dense foods as dry fruits, nuts, seeds when you snack at mid day and in the evening.
4)If you take non veg have fish,chicken with dal rice thrice in a week. You can have three chapatis and eggs on other days.
5)Avoid junk food intake as it has empty calories.
6)Make an exercise plan and do some form of muscle building exercises. It will be best if you do under guidance of a trainer so that he can analyze and observe for changes. Exercises like squats, chin-ups and bench press helps.
7)Avoid smoking, alcohol if you are using them regularly.
8)Drink lots of water.
I hope this answers your query.
In case you have additional questions or doubts, you can forward them to me, and I shall be glad to help you out.
Wishing you good health.
Regards.
Dr. Praveen Tayal.
For future query, you can directly approach me through my profile URL http://bit.ly/Dr-Praveen-Tayal
Diet plan provided.
Detailed Answer:
Hello,
Thanks for posting your query.
To gain some muscle mass, you need to have a high protein diet low on calories. Along with this, you also need to have regular exercise to increase the muscle mass and tone. Some measures:
1)Start your day with a healthy breakfast comprising a glass of milk and a banana or a banana milkshake.
2)Have frequent small meals every three hours in a day and divide them into six small meals comprising of proteins in one meal as pulses,cereals,beans,legumes, etc.
3)Have energy dense foods as dry fruits, nuts, seeds when you snack at mid day and in the evening.
4)If you take non veg have fish,chicken with dal rice thrice in a week. You can have three chapatis and eggs on other days.
5)Avoid junk food intake as it has empty calories.
6)Make an exercise plan and do some form of muscle building exercises. It will be best if you do under guidance of a trainer so that he can analyze and observe for changes. Exercises like squats, chin-ups and bench press helps.
7)Avoid smoking, alcohol if you are using them regularly.
8)Drink lots of water.
I hope this answers your query.
In case you have additional questions or doubts, you can forward them to me, and I shall be glad to help you out.
Wishing you good health.
Regards.
Dr. Praveen Tayal.
For future query, you can directly approach me through my profile URL http://bit.ly/Dr-Praveen-Tayal
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
i got to gym everyday.
can you please make me a diet plan for a day
can you please make me a diet plan for a day
Brief Answer:
Detailed sample plan below.
Detailed Answer:
Hello.
Thanks for writing again.
The exact plan is best if made by a dietician according to your food preferences and needs regular changes too. Still you can follow a simple plan initially like-
Breakfast- 7-8AM - Porridge 1 cup or idlis, sprouts, two eggs, 2 bread slices, a glass of banana shake.
11AM- Few dry fruits and a fresh fruit- seasonal.
Lunch- 1-2 PM- 3-4 chapatis, rice, dal, dry vegetable, curd, green salad, fish or lean meat.
5PM - Fresh fruits or juice with roasted dry fruits and sprouts.
Dinner- 8-9PM- 2-3 chapatis, dal, green vegetable, curd.
Hope my answer is helpful.
Do accept my answer in case there are no further queries.
Regards.
Detailed sample plan below.
Detailed Answer:
Hello.
Thanks for writing again.
The exact plan is best if made by a dietician according to your food preferences and needs regular changes too. Still you can follow a simple plan initially like-
Breakfast- 7-8AM - Porridge 1 cup or idlis, sprouts, two eggs, 2 bread slices, a glass of banana shake.
11AM- Few dry fruits and a fresh fruit- seasonal.
Lunch- 1-2 PM- 3-4 chapatis, rice, dal, dry vegetable, curd, green salad, fish or lean meat.
5PM - Fresh fruits or juice with roasted dry fruits and sprouts.
Dinner- 8-9PM- 2-3 chapatis, dal, green vegetable, curd.
Hope my answer is helpful.
Do accept my answer in case there are no further queries.
Regards.
Note: For further queries, consult a joint and bone specialist, an Orthopaedic surgeon. Book a Call now.
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
Answered by
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