muscle mass

Question
Hi Im 23 im into strength training with the aim of gaining some lean mass im currently 74kg height is 171cm, I have seen a nutritionist who gave me a plan 590g of carbs a day and around 125-132g of protein also im on supplementation such as weigh protein and a post workout drink Im not seeing a drastic change however I was messing abit on the diet plan Id like your input as what ways should i incorporate to gain lean mass effectively while not getting fat i train 4 to 5 times a week please, Im at abit of a dead end as in not going above 75 considering going on an anabolic steroid thoughts please thanks

Answer
Hi,

Firstly don抰 even think of going on any kind of steroid supplement, you will be damaging your long term health, reproductive system and possible organ failure. As well as many other very bad health effects, like increased blood pressure.

Your intake looks ok; you might want to change the actual foods, like using chicken, pork, lean beef and turkey. Make sure your carb intake is complex carbs like maltodextrin for the correct energy to work out with. Many people forget they need energy to train and don抰 progress due to fatigue. Also you may want to change the routine completely, go heavier with fewer reps, and change machines, use more cables or do completely new exercises.

Thanks.

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