2 - Almonds. The vitamin E in the way that is best absorbed by your body is contained there. It’s an antioxidant which prevents from free-radical damage after the exhausting training. And the more this vitamin is contained in your diet, the better your muscles will recover and grow. Two handfuls of almonds a day would be enough for that. In addition, it lowers the risk of Alzheimer's disease.

3 - Salmon is a huge source of omega-3 fatty acids and high-quality protein. It’s important for muscle building as your body should get more protein than it destroys. Moreover, the salmon lowers the risk of heart diseases.

4 - Yoghurt. It combines protein and carbohydrates, which is useful for recovering your muscles after the workout. It reduces body fat and lets your muscles grow faster.

5 - Beef is the source of iron and zinc, two main muscle-building nutrients. And the selenium, also stored there, reduces the chance of cancer.

6 - Olive oil. A lot has been told about its use. It prevents muscle breakdown and improves the condition of your whole body by decreasing the rates of cancer and heart disease.

7 - Water. 80% of our muscles contain of it. And even the decrease by 1% can influence muscle restore and your performance in general. The more dry you are, the less protein your body can use for building the muscle. So, don’t forget to drink water during the training! Moreover, those who drink over 8 glasses of water a day are less undergo to the heart attack.

8 - Coffee. The caffeine has the effect of stimulating the muscles directly. In addition, it lowers the risk of Parkinson's disease. But if you have a high blood pressure, you’d better not drink it.

9 - Cottage cheese is extremely rich in protein and is a very useful bodybuilding snack which can be eaten almost with anything.

10 - Brown rise is the base of many diets for bodybuilders. It’s a source of carbohydrates which provide the athletes with the energy that releases slowly.

Most people start a weight gain program without taking the time to think about how they are going to do it and what they expect to achieve from their program over a given period. Set yourself targets that are realistic and achievable and reward yourself every time you reach your target. Doing this is an excellent way to get started on your weight gain program.

It does not matter whether you want to gain or lose weight - nutrition is the single most important thing. You see, both fat loss and weight gain is all about energy in and energy out. When you are trying to lose weight you want to make sure that your daily energy output is greater than your daily energy input, whereas when you are trying to gain weight you by all means want to make sure that your daily energy input is greater than your daily energy output.

To gain weight, to make your body grow you need to give your body way more energy (calories) than it actually needs. I know that this probably sounds a little bit confusing, but all you need to do is to simply use one of the thousands of caloric calculators that are available online, figure out your caloric needs and then add extra three to five hundred calories on top of your actual caloric needs.

When trying to gain weight you need to be really careful because if you will fail to exercise all of the extra energy that you will get from your new diet will be quickly converted into fat and instead of gaining high quality lean muscle mass you will be gaining useless body fat.

To prevent this from happening I highly recommend for you to start lifting weights. Simply start slowly and start training at least three times per week. Here are some tips for you to get started.

    Follow a body split workout plan and train large muscle groups on different days.
    During your workouts focus on big compound exercises such as barbell squats, bent over rows, deadlifts, military press and so on.
    Do no more than twelve repetition per set and never do more than four sets per exercise.
    Do no more than four exercises for large muscle groups like chest, back or legs and do no more than two exercises for smaller muscle groups like biceps or triceps.

With gaining weight, slow is better than fast. So instead of eating junk foods and high-fat cookies and candies, expand your meals to include high calorie foods, fruit, vegetables, lean meat, whole grains and regular strength training exercises. Your diet should include foods that are higher in calories, minerals, and vitamins, as opposed to foods higher in fat, salt and sugar.

So !! you find this method effective or not, or you want to share with us method that work with you .. (feel free we're here just for you)