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asuna it depends on what kind of weight you want to gain muscle or fat...but since you are a short guy it would be easier to put on muscle then someone who is taller...i dunno why that i s just the way it works.. here is a sample diet from my club if you want to develop muscle
For a 2000 cal diet
Breakfast
Bally High Potency Multivitamin PLUS 3 capsules
Bagel 1 medium
Butter 1 tsp.
Egg whites-scrambled 3 medium
Instant oatmeal 1 pack
Water 8 oz.
AM Snack
Banana* 1 small
Bally Snack Right Bar 1 bar
Water 8 oz.
Lunch
Chicken breast** 4 oz.
Large garden salad 1
Lite salad dressing 2 tsp.
White rice 1 cup
Water 8 oz.
PM Snack
Bally B-TrimŽ shake 1 can
Dinner
Tuna-broiled** 4 oz.
White rice 1 cup
Mixed vegetables 1 cup
Water 8 oz.
Dinner
Tuna-broiled** 4 oz.
White rice 1 cup
Mixed vegetables 1 cup
Water 8 oz.
and for a 2500 a day diet
Breakfast
Bally High Potency Multivitamin PLUS 3 capsules
Bagel 1 medium
Egg-whites scrambled 3 medium
Oatmeal 1 cup
Water 8 oz.
AM Snack
Bally Energy Bar 1 bar
Water 8 oz.
Lunch
Chicken breast** 4 oz.
Medium garden salad 1 medium
Lite salad dressing 2 tsp.
White rice 1 cup
Water 8 oz.
PM Snack
Bally B-trimŽ shake 1 can
Banana* 1 small
Dinner
Salmon - broiled** 4 oz.
White rice 1 cup
Medium garden salad 1 medium
Lite salad dressing 3 tsp.
Mixed vegetables .5 cup
Water 1 cup
Evening Snack
Bally High Protein Bar 1
Good luck dude
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