Weight - 144 lbs Height - 170 cms

[rgosw1]

Hi I am from India, Age - 24 years . My current bf is bit less than 15%. Goals are to gain muscle mass. I am on and off from training since 3-4 years but currently training from past 8 mnths regular. I am working in an MNC and spend an hour in travelling and then 9 hours of rigorous office schedule then again travel for an hour. Go to gym in the evening. I eat clean and know the in and out the training. But my weight got stuck now. I am taking enough calories to maintain my weight. Taking Whey and casein as dietary supplement for protein requirement. Winters are about to start in November here.

Need advice on the type of diet and the training program I should follow. Thanks.

[-KJ-]

Well we need to see what your eating and how much your eating if each item!

Do you know how many cals your eating? What training schedule do you follow? Any cardio in there?

If I were you I'd prob cut to sub 12 and then try a lean bulk but its up to you and what you want to do!