"When you gain weight you need to consume a surplus of calories in order to fuel your muscles. You need to consume 4-6 smaller meals throughout the day for a steady release of nutrients to your muscles. Foods should be high in carbohydrates, high in protein and moderate in fats. Foods you should consume include wholegrain bread,brown rice, pasta, chicken, beef, turkey, fish, whole eggs, full cream milk, as well as high calorie fruits and vegetables such as bananas, sultanas, raisins, dried apricot, dried fruits, corn, peas, beans, lentils and potatoes."
Its all out there Moy.
http://www.streetarticles.com/build-...r-skinny-girls
