i'm a bodybuilder. I have some knowlege in this area and i'd like to share it with you. No1. Get enoygh sleep. Our body produces HGH (Human Growth Hormone) when we sleep which is used to regenete our muscles and cells. If you can, sleep as long as 8 hours minimum. You'll see some serious changes in your body. No.2 Mix (peanut butter+Milk+banana or avocado) and take it daily. It is proven by nutrionist and me also. i've gained 3kgs of pure body weight with in 3 and 1/2 weeks. No3. Let go of stress. And perhaps the most important step of all. You see stress is a degrading factor to body weight gain. I expirienced it when exam time approached and i've witnessed my body decrease in weight size. No4. No questions asked on this one. EAt. eat like up to 5 to 6 times a day. Think this was helpful👌