Standard Height and Weight for Indian Men & Women
(Courtesy: LIC of India)
(Courtesy: LIC of India)
| Height (Feet & Metres) | Men | Women |
| Weight | Weight | |
| 5'-0" (1.523 m) | 50.8 - 54.4 | 50.8 - 54.4 |
| 5'-1" (1.548 m) | 51.7 - 55.3 | 51.7 - 55.3 |
| 5'-2" (1.574 m) | 56.3 - 60.3 | 53.1 - 56.7 |
| 5'-3" (1.599 m) | 57.6 - 61.7 | 54.4 - 58.1 |
| 5'-4" (1.624 m) | 58.9 - 63.5 | 56.3 - 59.9 |
| 5'-5" (1.650 m) | 60.8 - 65.3 | 57.6 - 61.2 |
| 5'-6" (1.675 m) | 62.2 - 66.7 | 58.9 - 63.5 |
| 5'-7" (1.700 m) | 64.0 - 68.5 | 60.8 - 65.3 |
| 5'-8" (1.726 m) | 65.8 - 70.8 | 62.2 - 66.7 |
| 5'-9" (1.751 m) | 67.6 - 72.6 | 64.0 - 68.5 |
| 5'-10" (1.777 m) | 69.4 - 74.4 | 65.8 - 70.3 |
| 5'-11" (1.802 m) | 71.2 - 76.2 | 67.1 - 71.7 |
| 6'-0" (1.827 m) | 73.0 - 78.5 | 68.5 - 73.9 |
| 6'-1" (1.853 m) | 73.3 - 80.7 | 73.3 - 80.7 |
| 6'-2" (1.878 m) | 77.6 - 83.5 | 77.6 - 83.5 |
| 6'-3" (1.904 m) | 79.8 - 85.9 | 79.8 - 85.9 |
Note: If your body fat is less than 10%, then you can weight over the guidelines. All statements given are only for information purpose.
Hi Murali,
ReplyDeleteFirst of all I would like appreciate the kind of work you are doing, helping and guiding others. I am 31 years old IT professional from Mumbai. I started working out 16 years back but have not been consistent. Took gaps for years together. For last 9 years I am carrying quite a big tummy. I have not been able to make it flat. My height is 5'8'' and now I am weighing 77 kgs. I have started working out in my office gym since last two weeks. I would request you to check my diet and workout regime.
7 a.m. Protein Shake + 1.5 scoop Oats
10 a.m. 2 E/W + 2W/E + 1 Brown Bread Veg. S/W.
1 p.m. 5 E/W or chicken + 1/2 dish rice + Dal + salad
4 p.m. 5 E/W + 1 Brown Bread Veg. S/W.
6:25 to 7:45 Gym
7:45 p.m Protein shake + Fruits
10 p.m. Salad + Chapati Bhaaji@home
E/W -> Boiled Egg White
W/E -> Boiled Whole Egg
Workout regime:
Monday : Chest, Shoulder and Triceps
Tuesday : Abs and Cardio
Wednesday: Biceps and back
Thursday: Abs and Cardio
Friday: Legs
Saturday and Sunday: No workout
With around 15-18 eggs or chicken , my stomach produces gas which stinks badly.:-)
I like and can eat chicken but then I have to manage with frozen chicken which I feel is not good. Money is also an important factor. With chicken, whey protein and eggs I will have to spend at least Rs.5000 per month on diet. Since I don’t want to be a professional bodybuilder, it is not worth spending.
Here are my questions :
1) My basic aim is to have a good shape and flat abs. Can you give me a diet plan which is economical and serve rest of the purpose?
2) Any other suggestions from you regarding my workout schedule and diet.
Nitin,
ReplyDeleteyour workout is fine and so is your diet to an extent..
But here are some guidelines to change -
You need only protein and veg salad in the nite and not chapathi and bhaji...
And when you eat eggs you need fiber along with it and there is not enough fiber in your diet
so add some green veggies in 2 of your meals
and if you dont drink enough water - you may develop gastric problems
so keep your water intake very high...
cheers