EAT OATMEAL 1-2CUPS, 3-4 WHOLE EGGS IN THE MORNING N TAKE A WEIGHT GAINER(MHP UP YOUR MASS, IN MY OPINION IS GOOD) BETWEEN BREAKFAST N LUNCH, LUNCH N DINNER. EAT EVERY 3-4 HOURS N 4-6 MEALS EVERYDAY. EACH MEAL SHOULD CONTAIN AT LEAST 500 CALORIES, DONT EAT BELOW DAT N HIGHEST, 800 CALORIES. MAKE SURE TO INCLUDE AN EXTRA MEAL ON DAYZ U WORKOUT OR MORE ACTIVE OR WHEN UP 5AM TILL 10PM BECAUSE U WANNA REPLACE THE CALORIES U BURN. TRY THIS 4 2WEEKS AND EAT AT LEAST 2 WHOLESOME MEALS, MEANING REAL FOOD NOT SHAKES. 2-3 SHAKES ADAY.LEAN MEATS FISH,TURKEY N CHICKEN BREAST, NOT FRIED, 6OZ.,GALLON OF WATER ADAY. MAKE SURE 2 CHECK IF U HAVE HIGH BLOOD PRESSURE B4 TRYING THIS.