Hi Hope you are doing fine. Need complete information about your diet and meals. Exercise also should be progressive to get better results. Have you checked your body composition?

Things need detailed information about your meals and nutrition options and lifestyle then we can discuss things further and suggest anything choose direct consultation for proper guidance and help

Hi The diet which you are following is planned by an expert?? It is very important to take expert advised as they consider all parameters like constituents of diet, quality and quantity of the food, your digestion , your lifestyle and many factors. Need to review your diet

Hello, It is good that you are very much focused on your diet and also eating 7 times a day. Also, you are focusing on calories and protein. But one of the main reason of not being able to build muscles is not eating enough of the right food. Not only carbs and proteins but Fats are also important for growing muscles. So, you should include adequate amount of fats in your diet.

Hello, Review your diet and consult a dietitian for personalised diet chart. Consult me online for the detailed diet chart

Hi At this age is bit difficult after 28 you will see difference Take direct consultation through my practo account i need your complete information

Hi. Firstly , you’re taking too much protein for your age and weight, and you don’t need to take so many meals or calories to build muscle. The kind of foods that make these calories is important. If you’re not taking enough carbohydrates- all your protein gets used up to provide energy for daily needs. You may also not see any change in muscle growth because your growth phase is still on, males usually reach optimum growth potential till 23. Hormonal imbalance can prevent muscle gain. Please get advice / diet plan from a doctor, sports dietitian , and not gym trainers who will make you pump whey protein shakes which can add burden on your kidneys.

We need to understand what protein are you taking.also the timing of your workout and your diet recall.

U take Ashwagandha rasayana two tsf twice a day followed by a glass of milk. Continue exercise,walk,yoga.