been working out but no muscle growth

[Oscarizo]

Rule one- sleep atleast 8 hours
rule two- eat nutritional food
rule three- lift hard
rule four- drink water

[OhsoClutch]

I'm suprised none of you have asked about his workout routine. For all you know the guy could be doing 20 reps for each set.

[Champ3113]

Although remember there's no reason to eat above maintenance. You can gain muscle at a maintenance diet (and probably at a small calorie deficit). The main thing to be worried about is that you're drastically under-eating.

how do you gain muscle on a calorie deficit?

[msm00b]

He will not be able to put on mass (whether it be muscle or fat) unless he has an overall excess of calorie intake. Plain and simple. Don't matter if he's at the beginning stages, middle stages, or late stages. It's the universal law of thermodynamics.

I never said he didn't need calorie excess to put on muscle ... I just said that for the beginner it's not as complicated as a lot of people here think it is.

[Matt225]

I believe i read meat only one meal daily thats throws up a red flag doesnt it ?

[Animall]

Drop your daily nutrition plan here.... perhaps we can give you advise..