Bro don't expect results overnite, eat as often as possible, meal that's clean and has high caloric values,....this can be meat loaded sandwiches, Potatos, Yams, beans, Fish, chicke, beef, pastas, you will need the energy also, if you can pack lunches with you great, try sandwiches, meatball sandwich, turkey, tuna sandwiches, snack them, Milk definitely 1-2% will increase caloric values,....be creative with food sometimes, mix it up,...you will get the idea in the long run...also include healthy fats like flaxseed, fish oil, hemp, olive oil, but doesn't mean chuggin the oil (lol)....to gain mass, try using heavier weights that you feel comfortable with and can do about 6-8 reps and about 2-3 exercises for a max of 6-7 sets....but i recommend to start slow and get used to your body language and go on from there...any other inputs can be added by the rest of the gang.... Good luck bro... :thumbsup: