new member ,need help

[chica]

hello to everyone iam a woman and im work_out 5 times a week ,but i feel like iam in a plateau ,i will like to buld more muscle ,because i wll like to enter a competition im very fit at the moment 54kg ,some one can advise what to do to improve more thanks

[Pseudonym]

Welcome to the forum Chica. That's a very general question you've asked. You'll need to tell us a bit more about your training and diet before we can suggest any improvements.

[teamfatboy]

Bienvenidos, chica! Hay un montón de buenos consejos aquí, y algunas mujeres muy bien informado

To start, could you tell us a little more.

When you 'work out', is that cardio, group classes or weights? Perhaps describe for us a typical workout.

Also, tell us about your diet - what's in each meal, and when is each meal?