If you want to put on muscle then you will need to intake roughly 4k calories a day and having about 1g per lb of body weight of protein in that mix. You won't gain muscle mass on calorie restricted diets, even if you are on steroids. If you are burning more calories then you are putting in then growth is not going to happen. It's like trying to build a house with cement but no bricks.
The keys to gaining muscle are
caloricaly fulfilling diet, with a good ratio of nutrients, which include fats, carbs, proteins (amino acids), vitamins, minerals
a solid workout routine, that offers variation and the movements are executed properly
rest/sleep
|