5 Reasons Your Muscles Are NOT Growing (and how to fix it)

he best way to plan your muscle building diet is to split it up into protein/carbohydrate/fat (P/C/F) ratios. Arguably the best ratio of muscle growth is 30/50/20. This mean you’re getting 30% of your total calories from protein, 50% from carbohydrates and 20% from fats.
So let’s look at our 3,260 calorie diet from above and break it up:
30% of 3,260 is 980 calories from protein.
Divide by 4, and that’s 244g protein per day
50% of 3,260 is 1630 calories from carbs.
Divide by 4, and that’s 408g carbs per day
20% of 3,260 is 650 calories from fat.
Divide by 9, and that’s 72g fat per day
Now all you need to do is spread those amounts over 6-7 meals per day. For more detailed information on building a diet see our how to create a bodybuilding diet article.Training days arranged to allow for adequate rest
Muscle groups arranged so overtraining does not occur
Muscle groups arranged so that each muscle can be worked to maximum effect
A good selection of compound and isolation exercises
Good warm up and cool down
We have a big database of workouts on this site that have been designed for beginners right through to advanced lifters. Check out our workouts section.As a general rule you should change your workout when you stop getting stronger or heavier, or after about 8-10 weeks. If you’ve been doing your workout for 12 weeks and you’re still growing, don’t change it, everyone is different – if you’re still growing, stick to it. We have plenty of great workouts on this site for all experience levels. Check out the workouts section.