Just want some advice on how to gain healthy mass. Foods/Suppliments.
I have a naturally small frame, and i want to add some pounds.
my man your 2 best friends are calories and core lifts.
you can do a search for the massive eating or more commonly referred to by the users of the diet as the massive shit diet.
but in short assess your calorie intake as it currently stands. attempt to raise that calorie count by about 500 calories each week. i wouldnt attempt to go past 5500 calories a day.
remember that whole food is your best friend in this situation, but when you could possibly be taking in 5000 calories a day you may want to consider a protein shake after the meal. healthy non filling calories that will help you grow.
also remember that during a grow phase that whole wheat products add solid calories that will benefit your growth