I started doing workout from the past 3 months I am using creatine and whey protein from past 2 months but muscle is not growing so my trainer suggested to go on a dbol cycle is it safe ? You please provide me some effective muscle building supplements.

Dt. Ms. Deepa NandyDietitian/Nutritionist10yrs exp

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It is absolutely not advisable to take steroids to build up muscles. You will build the muscles when you take the steroids, but once the cycle is over your muscles will reduce. Top of that steroids come with its own side effect. Muscles do not happen so easily and fast. You have to give it at least a year to build it up. If you eat clean and do intense weight training I am sure you will achieve your goals. To gain muscles you will have to eat at least 6 meals in a day at a regular interval with a proper ratio of proteins and carbohydrates. Proteins will help you gain body mass while carbohydrates will help you give energy. Protein foods are eggs, fish, chicken, milk and milk products, meat and dals. Carbohydrate foods are roti and rice, potatoes, sweet potatoes. You have to eat vegetables and fruits and use healthy and good fats for cooking like ghee, cold pressed mustrad or til oil. Also drink enough water to keep you hydrated. Regarding mass gainers you can try serious mass from optimum nutrition. 

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