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Suggest Ideal Diet To Get A Toned Muscular Body
Question: Hi Doctor,
My Requirement - I would like to know the diet to be followed to get a tonned body and little muscular like that of Farhan Akthar in Bhag Milkha Bhag or the 100 meter Olympic sprinters .
I might be sounds crazy but this is my wish :)
About Myself and My lifestyle -
I am a software professional working in XXXXXXX . I stay in a hostel where cooking is not possible. My working timings are not fixed . I stretch and work at times.
I am half bald , hence I trim my hair too short and maintain the appearance similar to that of XXXXXXX Statham and XXXXXXX Wills and this hairstyle suits my personality. My athletic physique and the kind of hair style which I have mentioned above which I have been maintaining blends really well making me look unique and Manly .
My Height - 175.6
Weight - 70 Kgs.
Age - 32
Sex - Male.
Non Vegetarian
Physique - Athlete
Coming to the Problem -
I have been going Gym since the age of twenty and I was a Weightlifter for 5 years and have been doing weight training regularly . I had a good physique like that of a strong athlete till 9 months ago . I have stopped going Gym since then. At present I have developed a slight paunch . The lower abdomen is the place from where the paunch has started developing at present. The body has not lost its shape completely. It is still in a decent shape. I am not following any diet and not doing at exercise at present. I eat all kinds of food including junk food.
Now , I have got this wish of achieving a toned body. The reasons are as follows .
1. Since I am 32 and unmarried , I feel , maintaining a toned body will have an appearance of me looking like that of a 29 years old guy.
2. My Cheeks have become slightly chubby or in other words little puffy in the recent months since I am not working out and I feel this make me looks like little aged and not physically tuf.
3. I wish to achieve a lean skin on my Cheeks like that of what Athletes and top bodybuilders have along with a toned and muscular body.
I have a had a kind of little toned body when I was doing weight training till 8 months ago. The body was muscular but not toned completely. Please help me with the diet which are easily available around and requires less cooking and ready to eat and can achieve a tonned body and tonned appearance . I have a fair idea about the workout to be done. I am planing to hit the Gym again shortly . I need your guidance on diet .Thanks in Advance :)
My Requirement - I would like to know the diet to be followed to get a tonned body and little muscular like that of Farhan Akthar in Bhag Milkha Bhag or the 100 meter Olympic sprinters .
I might be sounds crazy but this is my wish :)
About Myself and My lifestyle -
I am a software professional working in XXXXXXX . I stay in a hostel where cooking is not possible. My working timings are not fixed . I stretch and work at times.
I am half bald , hence I trim my hair too short and maintain the appearance similar to that of XXXXXXX Statham and XXXXXXX Wills and this hairstyle suits my personality. My athletic physique and the kind of hair style which I have mentioned above which I have been maintaining blends really well making me look unique and Manly .
My Height - 175.6
Weight - 70 Kgs.
Age - 32
Sex - Male.
Non Vegetarian
Physique - Athlete
Coming to the Problem -
I have been going Gym since the age of twenty and I was a Weightlifter for 5 years and have been doing weight training regularly . I had a good physique like that of a strong athlete till 9 months ago . I have stopped going Gym since then. At present I have developed a slight paunch . The lower abdomen is the place from where the paunch has started developing at present. The body has not lost its shape completely. It is still in a decent shape. I am not following any diet and not doing at exercise at present. I eat all kinds of food including junk food.
Now , I have got this wish of achieving a toned body. The reasons are as follows .
1. Since I am 32 and unmarried , I feel , maintaining a toned body will have an appearance of me looking like that of a 29 years old guy.
2. My Cheeks have become slightly chubby or in other words little puffy in the recent months since I am not working out and I feel this make me looks like little aged and not physically tuf.
3. I wish to achieve a lean skin on my Cheeks like that of what Athletes and top bodybuilders have along with a toned and muscular body.
I have a had a kind of little toned body when I was doing weight training till 8 months ago. The body was muscular but not toned completely. Please help me with the diet which are easily available around and requires less cooking and ready to eat and can achieve a tonned body and tonned appearance . I have a fair idea about the workout to be done. I am planing to hit the Gym again shortly . I need your guidance on diet .Thanks in Advance :)
Brief Answer:
A high protein diet backed up with proper workout is essential
Detailed Answer:
Thanks for asking on HealthcareMagic.
I have gone through your query in details and understand your concerns. Let me emphasize on the fact that our body is made of protein. For you to be able to tone up your body and for rebuiding your muscles, you need a proteinaceous diet. The protein amount should be high and should substitute for the carbohydrates and fat. The diet should be something like half a kg of mere boiled chicken for a standard meal (not talking about chicken curry made with spices and served with rice or roti). It has to be backed up with proper workout. The exercise regimen should be supervised by a gym instructor and taken on daily basis.
Another thing I would like to ask you is to set realistic goals for yourself. If you want to be like the ones you have named, be prepared to undertake the hardships that goes for it. Surely they have not reached their present status by just casually craving for big and adorable things. Let me remark that one fine morning you can not decide to have a athelete's body and then after a month or a few months feel that you do not have the resources to spend for it. You cannot decide not to workout one fine morning, as you have done already. Your chubby cheeks are a symbol of the same. Time is a very important resource and a significant amount of it is going to go along with proper dedication.
I do not mean to sound rude but you have to understand your situation.
Regards
A high protein diet backed up with proper workout is essential
Detailed Answer:
Thanks for asking on HealthcareMagic.
I have gone through your query in details and understand your concerns. Let me emphasize on the fact that our body is made of protein. For you to be able to tone up your body and for rebuiding your muscles, you need a proteinaceous diet. The protein amount should be high and should substitute for the carbohydrates and fat. The diet should be something like half a kg of mere boiled chicken for a standard meal (not talking about chicken curry made with spices and served with rice or roti). It has to be backed up with proper workout. The exercise regimen should be supervised by a gym instructor and taken on daily basis.
Another thing I would like to ask you is to set realistic goals for yourself. If you want to be like the ones you have named, be prepared to undertake the hardships that goes for it. Surely they have not reached their present status by just casually craving for big and adorable things. Let me remark that one fine morning you can not decide to have a athelete's body and then after a month or a few months feel that you do not have the resources to spend for it. You cannot decide not to workout one fine morning, as you have done already. Your chubby cheeks are a symbol of the same. Time is a very important resource and a significant amount of it is going to go along with proper dedication.
I do not mean to sound rude but you have to understand your situation.
Regards
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
Hi Doctor,
Thank for your reply . I understand that the people whom I have given for example have invested a lot of time and efforts to achieve what they have got. Me dreaming to achieve a body like them doesn't sound realistic. I gave their examples only to tell you a kind of body what I expect . I know where and stand
and what it take to become like them. Let me tell you little bit about me . I am passionate about bodybuilding . I have been going to Gym successfully for
past 12 years and I have had an attractive physique all these years but not completely toned. While I have been going to Gym during the specified duration of years I have not followed any guidance for workout and special diet. I have been eating the same usual South XXXXXXX food like idly and dosa for Breakfast , Sambar and Rice and Rasam for Lunch , some tiffin for Supper and consume Chicken if I feel like having . Now, I have taken a break for past 9 months and the chubby cheeks and slight paunch have developed in this period. I am going to start the workout again and this time I want to begin with a workout schedule which gives a toned physique. I know the kind of workout I need to do to keep it toned . What I want to know is the kind of diet which I need to take which will reveal the tonned muscles. For example eating idly and dosa for breakfast , rice and rasam for lunch and some food for supper and eating some chat items in between when I feel hungry is not going to help me to get toned even though I work hard in Gym . I need your help in giving me a diet schedule or variety of foods which I can have for Breakfast , Lunch and Supper which will full fill my hunger and help me stayed toned [not getting bulk] and are nutritious . Doctor , please help me with this.
Thank for your reply . I understand that the people whom I have given for example have invested a lot of time and efforts to achieve what they have got. Me dreaming to achieve a body like them doesn't sound realistic. I gave their examples only to tell you a kind of body what I expect . I know where and stand
and what it take to become like them. Let me tell you little bit about me . I am passionate about bodybuilding . I have been going to Gym successfully for
past 12 years and I have had an attractive physique all these years but not completely toned. While I have been going to Gym during the specified duration of years I have not followed any guidance for workout and special diet. I have been eating the same usual South XXXXXXX food like idly and dosa for Breakfast , Sambar and Rice and Rasam for Lunch , some tiffin for Supper and consume Chicken if I feel like having . Now, I have taken a break for past 9 months and the chubby cheeks and slight paunch have developed in this period. I am going to start the workout again and this time I want to begin with a workout schedule which gives a toned physique. I know the kind of workout I need to do to keep it toned . What I want to know is the kind of diet which I need to take which will reveal the tonned muscles. For example eating idly and dosa for breakfast , rice and rasam for lunch and some food for supper and eating some chat items in between when I feel hungry is not going to help me to get toned even though I work hard in Gym . I need your help in giving me a diet schedule or variety of foods which I can have for Breakfast , Lunch and Supper which will full fill my hunger and help me stayed toned [not getting bulk] and are nutritious . Doctor , please help me with this.
Brief Answer:
An average diet may quench hunger but the body demands more for rebuilding
Detailed Answer:
Thanks for writing back. Thanks for explaining your situation in further details.
The food that you have mentioned consists of what we can call average meal. The idly and other cereal based items contribute the carbohydrate; the dal of sambar, much of the vegetables like carrots etc. and the fish, chicken, eggs contribute to the protein; and there is some fat in this and that, in particular in the oil and ghee used. This is roughly a balance diet. For body building the carbohydrate balance needs to be shifted towards the protein side. So, there should be more of protein and less of carbohydrate. Moreover, let me mention that animal proteins are far better in quality as compared to plant proteins. Hence the former needs to be consumed in bulk. That is the reason I mentioned only a boiled chicken for a whole meal. Surely that is out of the norm. But that is what your body needs when you try to tone it up.
I hope that you have got an idea about what I mean.
Regards
An average diet may quench hunger but the body demands more for rebuilding
Detailed Answer:
Thanks for writing back. Thanks for explaining your situation in further details.
The food that you have mentioned consists of what we can call average meal. The idly and other cereal based items contribute the carbohydrate; the dal of sambar, much of the vegetables like carrots etc. and the fish, chicken, eggs contribute to the protein; and there is some fat in this and that, in particular in the oil and ghee used. This is roughly a balance diet. For body building the carbohydrate balance needs to be shifted towards the protein side. So, there should be more of protein and less of carbohydrate. Moreover, let me mention that animal proteins are far better in quality as compared to plant proteins. Hence the former needs to be consumed in bulk. That is the reason I mentioned only a boiled chicken for a whole meal. Surely that is out of the norm. But that is what your body needs when you try to tone it up.
I hope that you have got an idea about what I mean.
Regards
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
Yes Doctor, I understand what you are saying . You are saying that my intake should be more of protein . But I have a question , should I take only purely Protein rich food or 80 % Protein and 20 % Carbohydrates ? . Further , could you please tell me what food to take for breakfast for example like taking eggs , bananas and milk.Likewise for Lunch and Dinner. I need the specific food names , combinations and intake ratio. Please help with this. Thanks in Advance.
Brief Answer:
Choose from any source of protein or combination
Detailed Answer:
Thanks for writing back.
You have understood me correctly. Indeed the percentage of protein needs elevation. You may replace idli with vada (made of pulses which contain proteins). I have already mentioned that animal proteins are better than plant sources. You can choose the specific sources and combinations as per your choice. All you need to know is the source of proteins. The following articles should be helpful for you in this regard.
http://YYYYY.com/bodybuilding-macronutrient-calculator.php
http://www.YYYYYYY.com/o/guide/YYYYY
http://www.YYYYY.com/YYYY/guide/YYYYYs
http://www.YYYY.hFFFYYYY.edu/nutritionsource/wYYYYY
http://www.YYYYYYY.com/nutrition/YYYYYs/six-perfect-meals
http://www.YYYYYYYY.com/fun/YYYYYn.htm
http://www.YYYYYY/fun/YYYYY.html
http://www.YYYYYYY.com/fun/YYYYY.htm
Hope that helps.
I would not prefer protein powders and protein bars.
Choose from any source of protein or combination
Detailed Answer:
Thanks for writing back.
You have understood me correctly. Indeed the percentage of protein needs elevation. You may replace idli with vada (made of pulses which contain proteins). I have already mentioned that animal proteins are better than plant sources. You can choose the specific sources and combinations as per your choice. All you need to know is the source of proteins. The following articles should be helpful for you in this regard.
http://YYYYY.com/bodybuilding-macronutrient-calculator.php
http://www.YYYYYYY.com/o/guide/YYYYY
http://www.YYYYY.com/YYYY/guide/YYYYYs
http://www.YYYY.hFFFYYYY.edu/nutritionsource/wYYYYY
http://www.YYYYYYY.com/nutrition/YYYYYs/six-perfect-meals
http://www.YYYYYYYY.com/fun/YYYYYn.htm
http://www.YYYYYY/fun/YYYYY.html
http://www.YYYYYYY.com/fun/YYYYY.htm
Hope that helps.
I would not prefer protein powders and protein bars.
Above answer was peer-reviewed by :
Dr. Chakravarthy Mazumdar
Answered by
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