Chances are, if you’re training and not growing, it’s because you aren’t eating enough. To gain weight, you should consume at least 500 calories more than your normal caloric intake. Eat smaller portions but more often, so your food is better digested. The recommended proportion of carbohydrates, protein and fat for a bulking diet is 50/35/15.
But that’s a general guideline, diet is very specific to you, and every person reacts differently to certain foods. You need fat to teach your body to use it as fuel, just as much as you need protein for muscle growth and repair. Just remember if you want to bulk up, eat more.
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