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Workout and diet plan for weight gain - Online Doctor Chats

Date : 21-Feb-2012
User rating for this question
Very Good Posted in: Weight & Lifestyle
Answered by

General & Family Physician
Practicing since : 2005
Answered : 2130 Questions
Doctor :   hi
Doctor :   Dr. XXXXXXXX here.
Doctor :   please proceed with your health query
User :   Hi Dr. XXX
User :   How r u doing
Doctor :   I am good. thank you.
User :   I tend to start gaining weight whenever I stop workig out for a fortnight or so. whereas ppl around me always look the same when i know tht they dont get involved in any sort of physical exercises apart from regular activities
User :   i wonder where is the ssue
Doctor :   ok
Doctor :   please provide your age, height, weight, waist circumference.
User :   age- 29
User :   height- 157
User :   weight 68
User :   waist 34 cms
User :   sorry inches
Doctor :   your BMI is 27.6, your ideal weight for height shoul not cross more than 60 kgs
User :   oh ok
Doctor :   so you need to continue with the workouts, and plan out your diet
User :   i do workout regularly and have lost 4 kgs
Doctor :   with low fat, low carbohydrates
User :   so u saying with my height, my weight shud be 60kgs
Doctor :   yes
Doctor :   should be less than 60 kgs
Doctor :   60 kg is the upper limit, you should not cross it
User :   i wanted to know tht other people around me who i know never get involved in any physical activitiestht i now of
User :   stil always look the same
User :   however, i start looking bigger even if isto working out for say a fortnight
User :   even if i stop*
Doctor :   ok, that is why I suggested you not to stop teh workouts and plan out the diet
Doctor :   could you describe 1 day for me, from teh time you wake up til you go to sleep with your eating timings and preffered/regular foods you take?
User :   sure
User :   wake up at 5:30 am
User :   go to gym at 6
User :   do cardio or workoutfor approx 1 hr till 7 - 7:15
User :   come and have protien shake
User :   relax for 30 mins
User :   get ready for work
User :   have bowl of museli with milk at 8:15
User :   reach office @ 9
Doctor :   ok
User :   then its sedantary till6:3
User :   with lunch and snacks @ 1pm and 4:30 pm respectively
Doctor :   what does the lunch and snack usually consist of?
User :   then dinner I have simple indian veg food
User :   lunch is usually a wheat or rice pancake with vegetable or curry
User :   with a softdrink
Doctor :   ok.
User :   then snack usually is a spicy indian fast food
Doctor :   you need to change your eating habits. i will outline step by step
User :   ok
Doctor :   1) start your day as usual at 5:30, have a warm glass of water with juice of 1 lemon, or 1 teaspoon of honey, or chew 3-4 garlic pods and then drink the warm water.
User :   ok
Doctor :   2) go ahead with a brisk walk for 15-20 minutes before your gym, it should increase your heart rate to double your resting heart rate or a maximum of 120 beats per minute
Doctor :   3) focus more on exercise training than teh weight training at the gym.
User :   ohk
Doctor :   4) have your protien milk shake or a soy based product
Doctor :   5) have breakfast with fruits, consider taking oats more than other cereals and have it with skimmed milk/fat free milk
Doctor :   6) incresae fruit juices, instead of taking tea/coffee more.
Doctor :   7) after reaching office, have a fruit bowl/low fat yogurt/green tea at about 10:30-11:00 AM
User :   yeah...crunchy muselimostly have oats and dry fruits too like almond and raisin etc
Doctor :   8) for lunch stick to having whole wheat chapatis made without oil or ghee, with a vegetable serving (preferably a green vegetable, or greens)
Doctor :   avoid muesli with teh dry furits, they are all high calorie stuff
Doctor :   stick to plain oats
User :   ohh ok
Doctor :   or wheat flakes or corn flakes
Doctor :   plain muesli is also available, try that
User :   sure, willlook for tht at the supermkt
Doctor :   9) after lunch have a small stroll/walk for 10-15 minutes, have a fruit (guava, apple, orange or pear)
User :   fruit immediately after lunch?
Doctor :   10) for evening snack, take a green tea (with mild sugar) and lie snack like boiled peanuts, corn, biscuits, craker biscuits, digestive biscuits.
Doctor :   fruit after lunch is after 1/2 hour of lunch
User :   ok
Doctor :   11) avoid soft drinks at all costs, have them not more than 1-2 times a month
User :   ohhh
User :   i have it almost daily
Doctor :   12) for dinner have it simple stick to 2 whole wheat chapatis or mixed atta chapatis, and a small cup of rice (not a bowl) and 1 veg serving and a dal
Doctor :   or take 3 chaptis if not taking rice
Doctor :   13) go ahead with another walk after dinner for 15-20 minutes
Doctor :   and come back and have a vegetable salad/fruit salad large bowl
Doctor :   do not use any artificial dressing, use lemon juice and pepper for dressing teh salad if needed
Doctor :   before going to sleep, have a warm glass of water and hit the bed by 10-10:30 PM
Doctor :   have you followed what I have said?
Doctor :   are you there?
Doctor :   are you there?
User :   yea
User :   am ehr
User :   yea
User :   warm water, salads, walks thats the way to do it
Doctor :   ok
Doctor :   is there anything else I can help you with?
Doctor :   these above mentioned suggestions are in addition to your gym and cardio workout that you are doing
Doctor :   you need to be regular on them, do not give a gap of more than 2-3 days in between
Doctor :   to avoid putting on weight again
User :   yea, that wil lhelp a gr8 deal, however , i wanted to ask , whts the reason of weight gaining tendencies.. bocz the meals tht eat in he day, are taken wih colleagues and frnds, who are also eating the same meals daily with soft drinks et al... however, there seem to be no change in them
Doctor :   few people tend to put on weight with having more caffeinated stuff.
Doctor :   due to different chemical build up
User :   ok... so tis tendency may reduce if i reduce the intake of coffee and tea
Doctor :   get your lipd profile and thyroid profile done to rule out any other underlying cause for this
User :   ok... "Lipid Profile" and ZThyroid Profile"??
Doctor :   yes definitely you will reduce. green tea has chemical properties that help in weight loss, stick to having that instead of milk tea.
User :   ok.. with just warm water and green tea leaves... no sugar
Doctor :   these test profiles are a set of tests to know your good and bad cholesterol levels and also the various thyroid hormone levels.
Doctor :   you can use a little sugar
User :   ok gr8
User :   thanx a lot Dr. AAAAAAA .
User :   i used to think tht one workout in the day and i can safely be given a place in the health heaven
User :   but i need to take precaution thruout the day
Doctor :   yes
User :   i dont like green tea particularly, but i'll try and stick to it
Doctor :   is there anything else you would like to ask me?
Doctor :   ok. you can try with mint or cinnamon tea
User :   no, that will be it.. thanks a lot
User :   ok
User :   thanx a u have a great day
User :   if i may ask
User :   where are u based out of
Doctor :   thanks for consulting me. bye for now.
Doctor :   I am based in XXX
User :   oh gr8...nice talking to u..
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