I've been going to the gym for a year now and see no results. What are 7 things I can do to build muscle? Give me a numbered list, and explain why each item in the list helps to grow muscle.
system
main ab ek saal ke liye gym ja rahaa hum or koi parinaam nahin dekh rahaa hum.mansapeshiyon ke nirmaan ke liye main kya kar saktaa hum?mujhe ek sankhya kii suchi den, or bataaen ki suchi main prayek item mansapeshiyon ko viksit karne main madad kyon karata he.
user
1) adhik protein khaaen - protein mansapeshiyon ke nirmaan block pradaan karata he.jarnal of aplide physiology ke ek adhyayan se pataa chalata he ki aapke sharir ke prati pound prati pound prati pound lagbhag 1 gram protein khaane se pataa chalata he.

2) adhik calories khaaen - mansapeshiyon par pack karne ke liye, aapako ek calories adhishesh kaa upbhog karne kii aavashyaktaa he, arthath, ek din main aap kii tulana main adhik calories khaaen.

3) yogic andolanon par adhik dhyaan kendrit karen - deadlift or squats jaise abhyaas kai abhyaason ko lakshith karte hai or inhen aapke workout kii ridh kii haddi kaa nirmaan karnaa chahie, jaisaa ki bicep karl jaise algaav abhyaas ke vipareet he.

4) baari vajan ke saath baari - kam pratinidhi vyaayaam kam vajan ke saath ucch pratinidhi abhyaas kii tulana main adhik shakti or aakaar kaa nirmaan karte hai

5) texas vishvavidhyalay ke 2001 ke ek adhyayan ke anusaar, ek carb lod, amino acid packed shaike pre-workout-carbohydrate or amino acid ke saath pre-workout shaike pine se protein sanshleshan bad jaataa he.aapako apane shaike main 10 se 20 gram protein (mattha powder ke ek schoop ke bare main) jodne kii aavashyaktaa he.

6) punarprapt karne ke liye samay nikaalen - saptaah main 3 baar se adhik thakaavat ke bindu par kaam na karen, or lagaataar dinon main kabhi nahin.isse aapaki mansapeshiyon ko thik hone or badhane kaa samay miltaa he.

7) workout karne ke baad carbs khaaen - anusandhan se pataa chalata he ki carbs ke saath kasarat ke baad ke bhojan insulin utpaadan ko uttejit karte hai, is prakaar mansapeshiyon ke vikaas ko uttejit karte hai.
assistant
<|system|>
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<|user|>
main ab ek saal ke liye gym ja rahaa hum or koi parinaam nahin dekh rahaa hum.mansapeshiyon ke nirmaan ke liye main kya kar saktaa hum?mujhe ek sankhya kii suchi den, or bataaen ki suchi main prayek item mansapeshiyon ko viksit karne main madad kyon karata he.</s>
<|assistant|>
1) adhik protein khaaen - protein mansapeshiyon ke nirmaan block pradaan karata he.jarnal of aplide physiology ke ek adhyayan se pataa chalata he ki aapke sharir ke prati pound prati pound prati pound lagbhag 1 gram protein khaane se pataa chalata he.

2) adhik calories khaaen - mansapeshiyon par pack karne ke liye, aapako ek calories adhishesh kaa upbhog karne kii aavashyaktaa he, arthath, ek din main aap kii tulana main adhik calories khaaen.

3) yogic andolanon par adhik dhyaan kendrit karen - deadlift or squats jaise abhyaas kai abhyaason ko lakshith karte hai or inhen aapke workout kii ridh kii haddi kaa nirmaan karnaa chahie, jaisaa ki bicep karl jaise algaav abhyaas ke vipareet he.

4) baari vajan ke saath baari - kam pratinidhi vyaayaam kam vajan ke saath ucch pratinidhi abhyaas kii tulana main adhik shakti or aakaar kaa nirmaan karte hai

5) texas vishvavidhyalay ke 2001 ke ek adhyayan ke anusaar, ek carb lod, amino acid packed shaike pre-workout-carbohydrate or amino acid ke saath pre-workout shaike pine se protein sanshleshan bad jaataa he.aapako apane shaike main 10 se 20 gram protein (mattha powder ke ek schoop ke bare main) jodne kii aavashyaktaa he.

6) punarprapt karne ke liye samay nikaalen - saptaah main 3 baar se adhik thakaavat ke bindu par kaam na karen, or lagaataar dinon main kabhi nahin.isse aapaki mansapeshiyon ko thik hone or badhane kaa samay miltaa he.

7) workout karne ke baad carbs khaaen - anusandhan se pataa chalata he ki carbs ke saath kasarat ke baad ke bhojan insulin utpaadan ko uttejit karte hai, is prakaar mansapeshiyon ke vikaas ko uttejit karte hai.</s>
