I am 48 years old and want to join the gym to make my shoulders and arm muscular..I am 78 kgs and 177cms...I would like to know what food can be taken as breakfast, lunch & Dinner. I am pre diabetic and had a uric acid of 8 few months back. I want to build my body please advise

Ans: Your ideal weight should be around 77 to 80 kgs and hence protein requirement is 70 gms per day .

Pre workouts you can have
Carbs so as to perform max during your workouts .

Eg

Oats / nuts with fruit like banana / orange / apple
Overnight soaked almonds / walnuts / pista -5 to 7 pcs each

Post workouts you need to include proteins in diet
Eg protein supplement - isopure or muscle blaze -30 gms or GNC muscle gain -30 gms in a glass of milk or water

Can have eggs -2 to 3 / sprouts -1 bowl / paneer grilled -100 gms

Or Smoothie - protein supplement + nuts + milk + fruit of your choice .

Rest in the meals you can add
Paneer
Sprouts
Dal
Lentils
Eggs
Chicken
Fish
Curds
Milk and milk products
Soy beans etc
Which are loaded with proteins and will help achieve your requirements of protein in the body .
Also help built lean muscle mass .

Ans: BMI(Body Mass Index) is often used as a screening tool to decide if your weight might be putting you at risk for health problems. BMI is a good way to get an idea of healthy weight ranges. Although, it does not indicate the body fat percentage. If your above the normal range for your age group, then follow a healthy lifestyle with modifications which include consumption of complex carbohydrate foods, good protein sources and low fat. Include whole grain cereals, low fat dairy products, lean meat, pulses and legumes, fruits and vegetables etc. Avoid sweets, sugar, pasta, white bread, flour, and cookies, pastries, and namkeen, etc. Have low glycemic index foods and follow a regular exercise regimen.

Ans: You can use your own body weight to do strength and core training as is done with yoga. this will help with flexibility as well as toning of muscles. It is not necessary to go to the gym and build muscles. Just keep them well toned. Building muscles usually means increasing the muscle mass as one does by lifting more and more weights. Strengthening is to improve the tone by doing whole body exercises as well as slight amount of weight which can be the body weight as well like in floor push ups.