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Diet plans

Hello dr my height is nearly 5'11 and weight 61 i want to maintain my weight near 70 with good ab's and muscles..i go to gym regularly i want to know what should i eat before and after gym and i want to know 1)only veggie diet and 2)mix diet(veggie and non veggie) and what should i avoid doing and i want want to be totally fit i have cough problems so plzzz keeping all the things in my plzz tell me a diet later on i want a private consultancy too after one mth
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Ms. Rekha Sachdev Pohani
Dietitian/Nutritionist 9 yrs exp Pune

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U need to gain 16 KGS that too muscle not fat. I can help with 4-5 KGS muscle gain in month avoid having large meals.veg non veg both u can take but quantity and form of preparing matter. To plan specifically for u need to have more details. How much u workout what time everything
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Ms. Durga Kumari
Dietitian/Nutritionist 2 yrs exp Hyderabad

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Hi, Ideally a light snacks 1-2hrs prior workout is ideal. Heavy meal should be 2-3 hrs of gap before and after Gym. A bottle of glucose handy won't Bea bad idea. You can consume cereals with milk. Banana with almond butter. Oatmeal, Apple and walnut. Whole grain bread with butter or jam. Also have 1-2 hard boiled egg. Brown rice with black beans. Fruits salads with yogurt or dahi. Baked beans or toast. Fish chicken paneer,vegetables, milk.
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