when it comes to nutrition for muscle building and weight gain there are only three rules to remember: eat more, eat often, eat quality food.
there is no other way around it. in order to gain weight you need to eat more, a lot more, but you need to eat quality muscle building food rather than junk food like doughnuts and chips. because you’re aiming to build muscle rather than just get fat, eating a lot of the wrong things will not give you the results you want.
to gain weight and gain quality muscle mass you need to base your diet around an intake of quality protein and complex carbohydrates. make 