Here is the Layman's science behind it all...
Eat like this: Click Here
- Add more low - intermediate index glycemic carbs such as Yams, Old Fashion Oats(never quick oats or steel cut), fruits, and whole grains.
- Also add more nuts such as peanuts(help testosterone regualtion), cashews, pistachios, and almonds. Nuts are calorie dense and supply good fats and a small amount of protein. You can make your own healthy trail mix with dried oats and a few nuts to blend in along with raisins.
- Make sure every meal as 1.5-2 grams of protein per lb. of body weight. This will make sure you continue to build quality muscle.
Just so you know if you gain between 10-15 lbs. of muscle a year that is good. It doesn't sound like much, but give it 5 years- WOW! You just gained 50-75 lbs. of quality muscle weight.
It is a science and you have to apply it right. You just don't stumble across weight gain unless it's fat. Remember that...
Sleep at least 8-9 hours a night. This is when your body recovers. You build 75% of your muscle while sleeping so if you neglect it you can kiss your results goodbye. Good sleep and nutrition will also keep your metabolism and immune systems high so that you are strong.
The last step is train smart and train hard- always. Never over-train or you will see negative results.