Gaining sounds like a very easy plan but just like every other plan even this one can have a tricky moments when it comes to a right food. Gaining weight is easy, go to every day to any of your well known fast food and eat there every day for 2-3 weeks and you will definitely gain weight. But as we know, we wanna gain muscles, wight in muscles. So here are basics for gaining muscles:


a) at least 2g of protein on every kg of your body weight


b) 5-6 meals a day


c) Count your BMR and add 2 000kcal it’ll be your daily limit of kcal


d) remember your physical disposition and restrictions


e) it’s very important to count fat and carbohydrates 


f) training - heavier weights less reps 


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