Hi,

My weight is fine according to my height. But the fat content is more and muscle mass is less. That's why I have less stamina as compared to others of my age. Also, water content is low. I am advised to take more water and fibrous food. I want to know more about what all should I include in my diet and what should I avoid. Please help.

Diet: If you are looking to build muscle you want a lot of protein based foods. Chicken, tuna, peanuts, eggs, that sort of thing. You CANNOT gain muscle without eating protein, period.

The best way to do this is to lift weights four days a week and walk the other three. Use a treadmill, walk outside, whatever. It is important to do some type of cardio to actually lose the fat. Fat doesn't turn into muscle, so you can't just lift weights and expect to get ripped.

You take baby steps. Walking at least 2-3 miles a day will dramatically decrease your fat, but you have to stick to it. If you simply lift weights with no sort of cardio you are going to just gain weight on top of weight, and that is no good.