Brief Answer:
Need More Information

Detailed Answer:
Dear user,
Greetings from ASK A DOCTOR!!
Your concerns are addressed below.
We require more information to help you properly like..
*Age
*Food Habits(veg and non veg)
*Medication
*Food Allergies
*Physical Activity(exercise pattern)
* North XXXXXXX or South XXXXXXX
*Preferred Cuisine etc
Awaiting your reply.

Thanks and Regards,
Anudita

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Brief Answer:
Detailed Answer Given Below

Detailed Answer:
Dear User,

Greetings!!!

Thanks For contacting Ask A Doctor.

Your BMI with the presented weight and height is 23.5 i.e. in normal range.

It is important to include both, complex carbohydrates and protein, while working on a lean muscle gain diet plan. High quality of protein will help you to increase muscle mass and strength.Body uses protein to build bones,muscles,cartilage,skin,hair, blood and to allow the proteins to carry out their intended function.

I would advise you to include the complex carbohydrates in your diet to ensure that the release of calories is judicial; this would allow the body to utilize the available calories in the best possible way.
I would like to make few changes in the current diet plan, what you are already following..

On Waking Up: Start your day with 1-2 glass of water. After 10-15 minutes, You can take a Glass of double toned milk (200 ml) along with an handful of nuts and dry fruits.

Breakfast- All the meals are important especially breakfast as it promises a good start of the day and helps in improved calorie management.

Breakfast: Vegetable Dalia/ Upma/Poha/Oats/quinoa - 1 cup
OR Stuffed Vegetable chappathi- 2 no with Curd- 1 katori
OR Vegetable sandwich with omelette- 2 pieces with baked beans- 1 katori
+ Boiled Egg white s-2 no and whole egg- 1 no
Milk - 1 Glass


Mid-Morning:
Fruits- 1 no/ Cut fruits- 1 cup

Lunch:

Multigrain roti- 1 no + sabji -1 katori + salad 1 katori
+ Paneer/ soy/ any dal or Non veg Preparation- 1 cup


Evening Snack: – Curd- 400 ml (You may also consider taking smoothies like Peanut butter banana smoothie- 1 glass or Ragi- chia seeds and banana smoothie 1 glass)

Late evening Snack (Pre-workout) - Banana- 2 nos
Black coffee- 1 glass

Post-workout

Salted lemon juice / Tender coconut water - 2 + Glasses
+
Plain Boiled Potato Or regular Banana - 1 no
+
Protein supplement (You may take 24 gm of whey protein in water for better absorption and digestibility.)
If you are taking any supplements or multivitamins consider taking it after post workout.

Dinner: Salad- 1 katori , 1 chapatti or brown rice-1 katori + vegetable -1 katori+ Paneer/ Soy / Dal or non veg preparation - 1 cup

Hope this helps.
Thanks & Regards,
Anudita Chakraborty

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