Nutrition for gaining weight.

hmm.. eat 40% carb, 40% protein, 20% fat. The fat should come from nuts like hazelnut, macadamia, almonds, olive oil, etc., Eat 6 times a day having 2 hours interval in between...

Avoid junk foods coz these are empty calorie-products. You can have your junk food on 1 day only as your "cheat day" to help with you psyche. Eat chicken, pork, and beef. You need protein for gaining lean muscle mass. Carbohydrates for the replacement of your muscle glycogen.

OT: Don't buy those products in the store claiming of "healthy" things. Always go for the primitive things like raw meat in the wet market. Avoid canned food as much as possible.

Note:

take in more calories than you should = gain weight

take in just the right calories = maintain weight

take in less calories than you maintenance = lose weight

It is always important to have your protein consumption checked. We need protein to build and repair muscles.

You can find your favorite whey protein by searching below.