Hey hi all,
I would like to have some help to make a good diet to gain weigh I don't care about fat I just want to get some weigh.
1) Oaetmeal + fruit and joghurt
2) Rize or pasta with meat or chiken
3) Proteine (before train)
4) Proteine ( after train)
5) Rize with chiken or tuna
6)Rize or pasta or potatoes with meat or tuna or chiken
7) proteine (Caseine before go to sleep)
I hope everybody understand thanks all.