Hi All,

I am 25 years old man, weight 65 kg, I am working in MNC and my job shift timings are 3:30PM till 1:00AM, so, I leave home at 2:00 PM and reach home at 2:00 AM.
Please suggest me the perfect diet, sleep and home workout plan to keep myself fit and build my muscles.
Also to add, I am suffering from chronic constipation.

Regards,
Vibhu

Just one more thing to add, I am a Vegetarian.

We are all volunteers here. Our pervue does not include 'designing' perfect fitness programmes, sleep and diet plans. There are professional people that are HIRED for these purposes. Join a gym with a personal trainer and receive this regime.

Lots of fruits --plums, pineapples, berries as well as unsweetened organic yogurt for constipation. You need to make sure you are getting enough of all essential amino acids. Alzó try some digestive enzym