Brief Answer:
Detailed answer is given below

Detailed Answer:
Hi XXXXXXX

Greetings!!

Thanks for contacting Healthcare Magic.

Your BMI with the presented weight and height is 22.9 i.e. in normal range.
Your current calorie intake as per the provided menu is around 1500-1600 Kcal.
But as per your anthropometric measurements and activity level, Total Daily Energy Expenditure calculated is 2450 kcal. A modification in diet, mainly in terms of calorie and protein intake would help in gaining lean muscle mass and in maintaining the current weight.
With the increased physical activity you would need some additional calories to let the dietary protein work for the muscle building. This is called as the protein sparing action, of the carbohydrates. Therefore, cutting down the carbohydrates totally or reducing it considerably would seize protein do its intended function of muscle building. Make sure that you include enough carbohydrates in your diet. Choose from the foods rich in insoluble fibers like whole grains, green leafy vegetables, and whole wheat pasta. Include the protein rich foods for muscle building.
Foods like egg white, lean portions meat, dried fruits and nuts, legumes like rajmah, channa, soybean and its products like tofu etc. are very good sources of protein. Make sure that you include plenty of dairy products as well. These would not only provide protein but are good sources of calcium. Include sprouts, natural peanut butter, sugar free yogurt, boiled channa and soy chaat and soaked dry fruits in the daily diet.
Further, it is important that you take sufficient protein to support the intense workouts that you would subject your body to. A pre-workout diet technically includes fluids and carbohydrates. You may take Glass of beetroot juice with lemon, black salt and ginger along with a fruit of choice 10- 15 minutes before the worm up set. If you wish to take protein before the workout, take about 8 – 10 g of whey isolate with a glass of water after taking the fruit.
Post workout diet is essentially a high protein diet, but as the workout leaves the muscles quite active and increases the wear and tear of the muscle tissues, it is important to take whey isolates after the workout. Once you finish the cooling down set, take a glass of tender coconut water followed by a ripe banana OR plain boiled potato. And in the end take 3 scoop of protein supplement in 1 ½ glass of water at room temperature. If you are taking any multivitamin or mineral supplement, then this is the best time to take them. As the absorption percentage is maximum after the exercise or any other physical activity.

Here is the diet chart prepared for you,

Pre workout:
Plain water - 2 glasses + Fruit of choice - 1 no. Or Cut Fruits - 1 Cup

Post workout:
Tender coconut water / salted lemon juice / Plain water - 2-3 Glasses
Banana or boiled potato - 1 no
Paneer or Egg white Or Boiled Pulses and legumes - ½ Cup or Whey Protein- 3 scoops in a glass of water

Breakfast:
Vegetable Dalia/ Upma/Poha/Oats - 1 cup + paneer cubes - 5 no Or Boiled Egg white s-3 no
Milk - 1 Glass

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

1 chapatti + sabji -1 katori + dal – 1 katori + salad 1 katori
+ Paneer or chicken Preparation- 1 cup

Evening Snack: 3 egg whites + tender coconut water-1 glass

Late evening Snack: – 3 Egg whites or presoaked Badam/ Walnut -5 no +2 glasses of plain water

Dinner: 1 chapatti + vegetable -1 katori+ Paneer or chicken preparation - 1 cup
+ buttermilk- 1 glass

Bedtime: Presoaked almonds- 10 nos + milk- 1 glass

Hope this would help you.

Thanks,
Neethu.

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Brief Answer:
Detailed answer is given below

Detailed Answer:
Dear XXXXXXX

Greetings From HCM

Thanks for the feedback.

You can refer the following standard measurements to do the portion control.
1 glass = 120 ml, 1 cup = 150 gm = 200 ml, 1 tbsp. = 15 gm; I katori = ½ cup = 75g
1 cup Rice = 2 Dry Roties = 1 cup Ragi = 1 cup Broken wheat/ Oats

Instead of coconut water, you can take lemon juice or green tea along with the evening snack mentioned.

Buttermilk can be substituted with skimmed milk.


Hope this helps you.
Thanks,
Neethu.

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Brief Answer:
Thank You

Detailed Answer:
Dear XXXXXXX

Greetings!!

Thanks for writing to HCM.

In future if you have any query, click on the link given below.

http://doctor.healthcaremagic.com/Funnel?page=askDoctorDirectly&docId=66702

I have seen the attached images. For the belly fat, consult your gym instructor and add more exercises for core area.

Thanks,
Neethu.

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