Gaining fat, not muscles

I have been observing my body since a long time now. I feel that whatever i eat is consumed as energy and the rest is converted into fat. I work out very hard for about 4 times a week with 1 hr 30 min session. I eat clean. Veggies, meat, low carbs. I take enough protein as well. All the food is divided into about 6-7 meals. Still i feel i am not building enough muscle mass. Also i have a fat % of 18. Can anybody suggest me where i am doing wrong?
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Ms. Rekha Sachdev Pohani
Dietitian/Nutritionist 9 yrs exp Pune

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Your weight is fine. To avoid fat conversion u need to have god observation over diet with experts. Will suggest u to tka ehlepof nutritionist rather than doing on your own. I can surely help u with thia
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YES NO advice is - you should follow a strict diet, avoid eating oily and spicy foods, avoid sugary substances like sweets and diary products since it contributes too much of calories. If you are a non vegetarian skip consuming meat like mutton instead you can prefer skinned out chicken 1-2 pieces which should be a cooked variety not a fried type and it should be only once a week or you can have fish curry not fish fry, since fried food substances have lot of oil so avoid consuming that.prefer fresh fruits like pears,apples, citrus fruits,jamon, berries like blueberries,raspberries and include fresh vegetables in the form of salads.have fresh sprouts daily in the morning. Prefer skimmed milk than regular milk which is low in fat. Try to include brown rice, oats into your diet instead of roti.prefer olive oil or if not available then sunflower oil for cooking. Avoid cocunut in your cooking since it is rich in cholesterol.prefer buttermilk and ragi gunji than soft drinks which again gives you extra calories.avoid junk foods and fast foods, prefer home cooked meals. Drink plenty of water to stay hydrated. Do daily morning jogging for 30-40min,skipping for 10-15mins, cycling for 30-40mins. Do daily morning meditation and yoga. In the evening do brisk walking for 20-30mins and do swimming for 30-40mins.if you are not satisfied kindly consult a dietician.
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