I am 28 year old, my wait vary between 57.5-60 kg. My height is 5'7" My hands, hips, thighs and legs are are thin. How to make them fine. How much is the perfect wait for me? What is the minimum and maximum weight for me. I do not eat junk foods, cold drinks. I have started gyming with taking mass gainer from muscle tech purchased it from flipkart to increase my wait. It's helping me. I used to have sprouts, banana shake, paratha in butter, dalia other then lunch and dinner. Is it fine. Which is good to have more in body fat or protein? Which is last long in the body (fat or protein)?

Dt. Kavita AgarwalDietitian/Nutritionist8yrs exp

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U will start stretching exercise alternates days. Take high protein and high calories diet. Take soya milk, whey protein, tofu,milk and milk products, plenty of fruits. Have small and frequent meals. Take egg, lean meat. 

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Dt. Vinita JaiswalDietitian/Nutritionist20yrs exp

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Sit ups, pushups, crunches, weight lifting exercise will help you in gaining muscle mass. Ideal body weight: 68-70 kg. Sprouts, banana shake, paratha in butter, dalia other then lunch and dinner: yes it is good to have but you have to take in right quantity & couple it with your exercise schedule. You need to have a right mix of protein & fat. To get a cusotmize diet plan for weight gain please use link :https://www.Lybrate.com/health-package/124442877? Lpt=PS-PPV&u=vinitajaiswal. 

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