body building

Question
Sir,
i am  indian (male) of 22 years old. my body weight is 54 kg and height is 5 foot 8 inches.
      sir i look very weak and thin. i wanted to make health and body. please tell me what diet and exercise i should do (take) to make body and health.
         i am purely vegetarian.
       please suggest me diet and exercises if any.....plz can suggest a diet chart too

Answer
Hi Naveen, thank you for writing in. While I can't give you a detailed plan for training and nutrition, as that takes a lot of detail and work, I will give you a general lead.

Since you are vegetarian that limits a lot of good sources of protein. However you can get protein from eggs, dairy products and protein powder supplements.
If you are looking to put on weight I'd suggest getting one gram protein per pound of bodyweight. You weigh about 120 pounds so aim for 120-140 grams per day to start with.
Be sure to get some carbs in at every meal. Avoid processed carbs and simple sugars. stick with complex carbs like brown rice, whole wheat breads and pastas, sweet potato, fruits and vegetables.
Also it is important to get fat in your diet. Healthy fats can be found in nuts, olive oils and fish, not sure if you eat fish though.

A good sample breakfast might be 3 eggs with one cup of oatmeal.
A sample lunch might be a cup of brown rice with steamed vegetables
A sample dinner could be a large salad with vegetables, olive oil and nuts. You can even add in a hard boiled egg for some protein here.

Between meals drink a protein shake with at least 20 grams of protein.

If you have access to a gym then check out the following sample workout.
Start with a weight that allows you to do 10-12 reps per set and aim for 3 sets per exercise.
As I've said before it would be quite a long process to develop you a custom workout and diet. For great workouts I'd suggest you look at www.bodybuilding.com or an American fitness magazine like Muscle & Fitness.

The important thing to remember is if you're trying to put on size is to eat more calories than you burn and get in enough protein and carbs.
Get on a workout plan that has you lifting weights 3-4 times a week and allow at least an hour per workout.

You can also check out my site at www.bestfitnessnow.com for training and nutrition help or my new online fitness show at http://www.youtube.com/watch?v=pvb3VkPXwJ4&feature=plcp
Only 2 episodes are complete right now but in the next week or so I'll have a new episode on there featuring a workout.

Best of luck to you in your goals.

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