Question: Regarding Diet,workout & protein supplements.

29/M/82.5 kg/Stoutly Built/5'9"Ht.
Location:Hyderabad XXXXXXX

I am engineer by profession who works in front of computer.
My working time is 7am - 4pm.

I used to be active and go to gym on regular basis a couple of years back and played competitive cricket at institutional level.
I have had normal issues like slight pain due to slip disc (L45,L5S1 Mild thecal sac compression), chicken pox and mild hypertension earlier, but now my BP is more or less settled at 130/85. Since past 2-3 years I have been very inactive(work-tome-work). I usually get exhausted early,although I don't have diabetes. Had severe allergic bronchitis some 8 years back(working in steel industry) but that didnot develop into asthma.

I am also attaching my last complete blood report.

Just like my earlier days, I have started working out but want to see some results as earlier also I used to reach saturation and showed no growth in muscle mass and lean mass.

I usually work out for 1 hour 15 minutes 4 days a week: 15 minutes (2 kms jog) + 10 minutes (elliptical) + Abs&torso (4 exercises of 25 reps each 3 sets) and one body part workout per day (Shoulder or Arms or Chest or Back) in reps of 12,10,8.

I usually donot show any growth as my body is very unresponsive.

Want to try out protein supplements that are only safe to take and gives some strength in addition to increasing lean muscle mass and wanna loose fats also

Biceps:14",Thighs (Heavy):28",Waist at navel:35",Buttocks:40" Chest(Expanded):42" all in inches.

My current diet:
Breakfast (@0630am):3 chapatis with one vegetable curry
Lunch(@1130am): A bowl of white rice with curry.
Tiffin(@430pm):Milk Tea with biscuits.
Dinner(@730pm):3 Chapatis with curry.

Sleep:6-8 hours a day.

Kindly suggest some safe health/whey protein supplement brand and diet changes if required.

Sir,

Thanks for your reply!

Weider "Hardcore Whey" is not locally available but I do have XXXXXXX brand locally available.Kindly suggest the variant that I should take.

Will taking whey protein make me loose fat and gain quality muscle mass at the same time with increase in strength/stamina?How many times should it be taken during the day and for how long it should be taken?What is your recommended amount considering my medical history?

I get time to workout only in the evening.I tried taking naturally available alternatives like egg whites,green peas, chicken and sprouts but either my stomach gets upset or I feel it difficult to continue.Will these have any effect on digestive system?

In anticipation of your reply.

Thanks.