garethxxx

Welcome to the board draps, great top have new people!

Interms of gaining size and muscle, the basics are if you want to gain weight, then a heavier fatty diet is needed. Dont go any higher than 50g of fat, but increase your carb intake by a further 100 - 150g.

Just like Steve said, this is the best way of gaining size.

Protein helps develop and sustain your muscle mass. Protein shakes will help keep the form and size after a workout, and plenty of water will keep your muscles full.

Keep your protein intake high, as high as you want really. You wont gain any weight by eating pure protein, but this will help pack on the muscle.

For carbs, stick with Brown pasta and rice. However, pasta does retain water. As for potatoes, they are ideal as they dont retain water, but the problem is you can gain weight very quickly with just eating them, they lie in your stomach and can take a while to digest. Eat them once or twice a week, this will help keep the weight down, and eating the right foods, will help you bulk out.

Best of luck, and keep us informed my good man!