Weight - 144 lbs Height - 170 cms

[rgosw1]

Hi I am from India, Age - 24 years . My current bf is around 10-15%. 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 want to pack on only muscle mass not the unwanted fat. 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.

[austinite]

What is 10 - 15% BF? Which one is it? That's a MASSIVE range.

You have a lot of the same threads going everywhere, please make sure to title your threads appropriately. No need to flood the forums. Thanks.

[rgosw1]

Someone asked me to post thread in the nutrition forum wen I asked about AAS so posted here. Sorry for the trouble. My bf is I guess in the range of somewhere near 12%. It's impractical to calculate the exact percentage. I more thing I want to mention is my body type is ectomorph which I find is tough to gain muscle mass nd weight. Whatever calories I intake. It burns up quickly due to fast metabolism rate. I dnt have a big frame.