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Rebecca Pinto  |18 Answers  |Ask -

Physiotherapist, Nutritionist - Answered on Apr 26, 2023

Vivek Question by Vivek on Apr 24, 2023

Hello, I have recently started working out as I am looking to gain some good weight. My current height is 5'10 and my weight is 65kgs. Can you please suggest me a diet in order to gain good weight with a mix of proteins and other foods good for natural gaining.
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 .


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
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 .

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Relationships Expert, Mind Coach - Answered on Jun 03, 2023

Hi Anu, I hope you're doing well. I'm a 24 year old girl working as a software engineer. I was in love with a boy in long distance relationship and I met him only once. We both had great understanding, respect on each other. It was all good between us. On February 2023, he called me one day saying that he wants to tell his parents about our love matter. I said okay and asked him what he wanted to do if his family disagrees. He said that he'll wait until his family approves. I was okay with it and he informed to his family. But things started changing after he talked with his family. He wanted to break up with me. I told him many times that I wanted to be with him and don't want to break up. But, he didn't agree. Eventually, we stopped talking with each other. It was hard for me to move on but after few months, i finally decided to move on with my life. Then suddenly he messaged me saying that he wants to get back with me. I didn't agreed as I lost my trust on him. He even informed his family about getting back with me and they were okay with it. He wants to marry me. But, now the problem is I still like him, but I lost trust in him. I wanted to give him a chance but I'm afraid because of past break up with him. I'm confused about what should I do? Anu, can you please suggest me about giving him a chance or moving on with my life?
Ans: Dear Mahi,
Thank you for asking. I am doing well and trust that you too will be in the same space as well.
When what he has done has broken your trust, it is difficult to get it back... he has come back, but you are perhaps thinking: what if he pulls the same stunt again? And this makes you question every move of his...

If you look at it from his point of view, he possibly also loves you but his family pressures are getting to him and he can do only that much. Yes, it would have been more 'human' to talk to you about what had happened after he spoke with his family. But he chose not to and that lack of transparency is what has thrown you off...perhaps, he isn't all that mature emotionally or feels that he might lose you if he shares anything.

Whatever it is, your loss of trust on him is justified after the way he had behaved. If the two of you still want to give your relationship a chance, kindly do so...and clearly state to him that you have lost trust on him. Not only does he have explaining to do but he must reassure you that he will be honest with you in future. Also, give some time before committing to a marriage while you watch whether he has changed and he is consistent with what he has committed to changing. Only when you are sure, take a decision either way!

All the best!

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Dr Ashish Sehgal  |65 Answers  |Ask -

Relationships Expert, Mind Coach - Answered on Jun 02, 2023

Ans: Maintaining healthy friendships is important for your well-being. Here are some suggestions on how to keep your friendships stress-free and enjoyable:

Communication: Open and honest communication is key. Express your feelings, concerns, and needs to your friends, and encourage them to do the same. Effective communication can help address any issues or misunderstandings before they escalate.

Boundaries: Establishing and respecting personal boundaries is essential in any friendship. Clearly communicate your boundaries and be mindful of your friends' boundaries as well. This can help prevent conflicts and promote mutual respect.

Active listening: Practice active listening when your friends are sharing their thoughts or concerns. Show genuine interest, ask questions, and provide support when needed. Being a good listener strengthens the bond in friendships.

Quality time: Make an effort to spend quality time with your friends. Plan activities or outings that you all enjoy and create opportunities for meaningful connections. This can help strengthen your friendships and create positive experiences together.

Acceptance and understanding: Recognize that everyone has their strengths, weaknesses, and differences. Accept your friends for who they are and try to understand their perspectives. Embracing diversity within friendships can lead to a more harmonious dynamic.

Conflict resolution: Conflicts may arise in any relationship, including friendships. When conflicts occur, address them calmly and constructively. Approach the situation with empathy, actively listen to each other's perspectives, and work together to find resolutions that satisfy both parties.

Self-care: Take care of yourself physically, mentally, and emotionally. Engage in activities that bring you joy and relaxation. Prioritizing self-care allows you to bring a positive and balanced energy to your friendships.

Remember that maintaining friendships is a two-way street, and both parties need to invest time and effort. If you're feeling overwhelmed or experiencing tension or depression, it's essential to seek additional support from a mental health professional who can provide guidance tailored to your specific needs.
Dr Ashish

Dr Ashish Sehgal  |65 Answers  |Ask -

Relationships Expert, Mind Coach - Answered on Jun 02, 2023

Asked by Anonymous - May 08, 2023
Someone is from Oman and very less known to me, has proposed my sister for marrying. He is also purchasing a land in Oman in my sister name. But i am confused and worried that how can one do this before marriage. He is coming alone for marriage as told by him their parents are ill and can't travel. He called my younger brother to visit Oman and showed his offices and told him that he is doing some webshop business. Please help and suggest me how to get more information about him so we could avoid any mishappning.
Ans: It's understandable that you have concerns about your sister's potential marriage and the person proposing to her. It's essential to gather more information and ensure her safety. Here are some steps you can take to get more information and make an informed decision:

Communicate openly with your sister: Talk to your sister about your concerns and have an open and honest conversation with her. Make sure she understands your worries and the need for caution.

Research online: Conduct a thorough online search about the person proposing to your sister. Look for any social media profiles, professional information, or any other online presence that may provide insight into his background and character.

Talk to your sister's suitor: If possible, try to have a direct conversation with the person proposing to your sister. Ask him about his background, family, and other relevant details that will help you understand him better. Listen carefully to his answers and observe his demeanor.

Verify his claims: Ask for documentation or proof of the land purchase in your sister's name. This will help confirm if the claims are genuine. You can also consider contacting authorities in Oman to verify the land purchase if needed.

Involve a trusted third party: If possible, involve a trusted family member or friend who can act as a mediator or guide during the process. They can help gather information, ask relevant questions, and provide a different perspective.

Seek advice from local authorities or legal professionals: Consult with local authorities or legal professionals who can guide you on the legal aspects of the situation and provide advice on how to proceed.

Consider a background check: If you still have concerns and doubts, you may want to consider hiring a professional background checking service to gather more information about the person proposing to your sister. They can help verify his identity, background, and any potential red flags.

Remember, it's crucial to approach this situation with sensitivity, care, and open communication with your sister. Ultimately, her happiness and safety should be the top priority, and gathering more information will help you make an informed decision.
DISCLAIMER: The content of this post by the expert is the personal view of the rediffGURU. Investment in securities market are subject to market risks. Read all the related document carefully before investing. The securities quoted are for illustration only and are not recommendatory. Users are advised to pursue the information provided by the rediffGURU only as a source of information and as a point of reference and to rely on their own judgement when making a decision. RediffGURUS is an intermediary as per India's Information Technology Act.


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