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To put on weight eat lots of starcy carbohdrates like:

 

pasta

 

rice especially white

 

bread especially white

 

potatos

 

refried beans

 

anything containing wheat or whole grain

 

cereals etc

 

For mass building take in lots or proetins such as turkey, beef, fish (fish and chips is a perfect weight building tool!), chicken, pork and any other animal you fancy.

 

As for drinks beer is the best supplement and if you can get the low alchohol high fat type you will be using the supplement of Sumo wrestlers who drink 18 pints of beer a day. Also whole fat milk is excellent in which you should aim to drink about 3 to 4 pints a day.

 

When it comes to exercise for bulking weights does seem to be the best solution although when I changed from weight training to body weight exercises I got bigger. When it comes to weights do compound (multi-joint) exercises which build functional strengh, doing body building isolation exercises will make you look more 'buff' and 'pumped' but womt give you any strengh.

 

Basically all you need to do is eat more that you burn of in a day. No need to count calories just eat loads of starchy carbohydrates, protein, and drink loads of full fat milk and if you can get it, some beer containing no alcohol but loads of fat.

 

If you want to find out more starchy carbohydrates just do a search on https://www.yahoo.com or https://www.google.com

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