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Q. I have a very lean body build. I want to increase my muscle mass. Give me a diet suggestion

Answered by
Dr. Sugandh Garg
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Mar 17, 2018 and last reviewed on: Jan 20, 2022

Hello doctor,

I have a very lean body build. I want to increase my muscle mass. What should I do? Shall I take any medicine or any diet suggestions?

Age 23, male, weight 59kg, height - 179cm.

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Hi,

Welcome to icliniq.com.

You must take a high protein diet. And to aid better protein absorption, include acidic foods like lemon, orange, etc., in your diet.

I am mentioning here a sample protein rich diet. You may modify the same as per your taste.

Breakfast:

  • 4 boiled/scrambled/omelet egg - the egg white particularly contains albumin which is a protein.
  • A glass of milk (a total of at least one litre of full cream milk split as per your convenience) with two to three scoops of protein powder (see here to know how to choose a protein powder).

Midday:

  • A bowl of chicken soup.

Lunch:

  • A big bowl of black gram/ green gram/other pulses/cottage cheese/fresh paneer/soybean/fish/chicken/mutton.
  • 3-4 chapattis (this may increase as per your appetite) made out of multigrain flour.
  • A bowl of curd.
  • A glass of buttermilk.

Evening:

  • A glass of juice.
  • Snacks (made out of besan/gram flour which is protein rich).

Just before dinner - A bowl of soup (chicken/mutton/vegetable).

Dinner:

  • Vegetable (choose from the list mentioned above).
  • Two to three chapattis multigrain flour.
  • A bowl of curd.

You may try different recipes with high protein vegetables like soybean, pulses, besan. Take soya milk which will give you added proteins. Fish has high omega 3 fatty acids.

When making fresh paneer, the left over water is protein rich and can be used in various ways, added to good as well. Various recipes made out of hung curd which will again add variety being protein rich as well.

A note of caution: Do not over do with the proteins, as they have to break down for digestion and an appropriate levels of uric acid have to be maintained in the body.

If you have further questions, feel free to ask a dietician online --> https://www.icliniq.com/ask-a-doctor-online/dietician


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