Help me to build muscle

Bryant Stamford, director of the Health Promotion Center at the University of Louisville, USA, replies: If you're after overall health and conditioning (plus some muscle building), your programme is sufficient. But if you're trying only to build muscle, you're obstructing your progress because your aerobic activity competes for your energy. Solution? Increase your intake of calories to compensate for the energy being spent.
When you train without aerobics you need at least 25 calories of quality nutrients per pound of body weight. Protein contributes only four calories per gram. Thus, someone who eats 200 grams of protein per day only gets 800 calories from it. You still need the innate energy stores to build muscle and that comes from quality carbs.