Hello, I am doing a gym regular hardcore but no improvement seen also feel restless.

Question

Dear lybrateuser, 
- Along with regular exercise you have to also consume a healthy & well balanced diet including more of protein rich foods
- have more if fruits, vegetables, whole grains, protein rich foods such as eggs, milk & milk products, non veg if you have, tofu, legumes, sprouts, peas, nuts such as almonds, walnuts, pista, cashews, peanuts, seeds such as flax, chia, sesame 
- have plenty of oral fluids including 2-3 litres of water per day for proper hydration
- do not overexert, exercise different group of muscles everyday as they require rest to develop & avoid fatigue
- can consult a dietician on forum for your exact daily requirement of proteins & calories as per your activity level, dietary habits & constitution.

Nash Kamdin · Accepted Answer

Dear lybrateuser, 
- Along with regular exercise you have to also consume a healthy & well balanced diet including more of protein rich foods
- have more if fruits, vegetables, whole grains, protein rich foods such as eggs, milk & milk products, non veg if you have, tofu, legumes, sprouts, peas, nuts such as almonds, walnuts, pista, cashews, peanuts, seeds such as flax, chia, sesame 
- have plenty of oral fluids including 2-3 litres of water per day for proper hydration
- do not overexert, exercise different group of muscles everyday as they require rest to develop & avoid fatigue
- can consult a dietician on forum for your exact daily requirement of proteins & calories as per your activity level, dietary habits & constitution.