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[cyrax_101]

sorry for troubling you again guys but i would like to get some feedback from you folks to know if my diet plan and exercise schedule is on the correct path. the first point i would like you to understand is that since i am an indian , my diet pattern differs drastically from yours. i have given links to food items which you may not know so that you can understand my food intake.
the following is my diet pattern

Breakfast....45 mins after i wake up (7am) - cereals+sausage+juice (OR) wholemeal bread with peanut butter +green tea (OR) bread omelette +green tea

Lunch (2pm)- fruit + salad + chicken/turkey/veg sandwich

Light Snack {only on no training days} (4pm) - almonds + dates +green tea (OR) tea with light biscuits

Snack (7pm) - croissant+sausage+juice (OR) any bakery item with tea (OR) fruit + juice

Dinner (10pm) - vegetables + 2 rotis + rice (OR) chicken + two rotis + rice (OR) vegetables+dal+two rotis+rice
[roti and dal - http://www.fatfreekitchen.com/nutrition/indian-roti-chapatti.html ]
[dates - http://www.thefruitpages.com/chartdates.shtml ]
(is it too much or too less?? i have a feeling it is too less even though i do not feel hungry)

i exercise from 5pm to 7 pm.my weekly schedule for exercise is as shown below
Weekly exercise schedule
Day 1 = weights
Day 2 = Cardio + Weights
Day 3 = Day off
Day 4 = Weights
Day 5 = Cardio
Day 6 = Weights
Day 7 = Day off

my cardio includes either stationary cycling or swimming or jogging .
since i dont have the provision of a bench or a barbell or a chin up bar , i perform exercises for all parts of the body using dumbbells (will that be a problem??)

i will joining a gym after sometime. till then i will be doing weights and cardios at home (should i join a gym asap or continue at home for sometime and then join????)



plz answer the questions in the brackets

[swanso5]

roti chapatti - far too many carbs...there's no law you have to eat them..i eat 10 meals a day..is that anybody's culture? i would say no but still do it
- breakfast needs to be as soon as you rise and i would go with fruit, sausage and something else high in fibre
- you need a mid morning meal...fruit and solid protein
- take fruit out of lunch meal
- you need a mid afternoon snack...solid protein and slad/veg
- dinner needs to be the same and so does last meal
- db's are fine
- do cardio on the easiest wts day and second in the session too
- if the wt is heavy enough at home there is no rush

[cyrax_101]

thanks a lot ....

another issue i have is that while doing weights shud i spend extra time on the parts of the body which have more fat???

[swanso5]

no...lots of leg, back and chest work coupled with full body, core conditioning exercises and clean eating

[cyrax_101]

thanks once again..
few last ques
1.instead of a protein shake can i substitute it with juice and solid protein???
2. do u have any suggestions/diet or exercise for increasing of height???

regards

[swanso5]

1 - no...liquid protein is required after wt training for quick replenishment which is what you need or you won't recover properly
2 - nothing increases ht