Diet/Weight Gain

Chunkylover

Im fairly new to this exercise malarky so bear with me, Im 5ft6, 10stone, dont know the body fat, my job keeps me fairly fit walking about 10-15k a day and Ive just started on the weights to build muscle, im fairly thin (most of my weight seems to be in my legs. Im up to 5 meals a day but am struggling to eat much more than I was before, just in smaller doses now
Anyway Im looking to be pointed in the right direction as to what to eat that will bump up my callorie intake, while you are at it if you can tell me whats the best thing to eat before and after exercising it would be great

BossArky

Turn to have porridge in the morning if not doing so already. Also include some tuna each day. I have a small plastic container than holds just enough for one 150g can - makes a handy snack for 11am. The protein will help you bulk up, along with the rest of your meals.

wasabi

Prior to training just have a good balanced meal - about 2 hours before should be grand. Get a decent source of carbs in - wholegrain bread or pasta, rice, some fruit.

After training you ideally want a 2:1 ratio of a simple carbohydrate to protein. There's ready-made stuff like RAM, which you can get from pronutrition.ie and other supplement shops, or you can devise your own concoction or meal that will have these nutrients. The usual serving is about 64g of carbohydrate and 32g of protein. If getting RAM most people go with the orange