Can anyone recommend a diet and training program to gain weight?

Hi Terique,

The best exercises for building mass are the basic, compound exercises. So the ones that use multiple muscle groups and are most demanding, like squats, deadlifts, bench presses and rows.

Most bodybuilders use all of these movements and if they don't presently, it's a pretty good bet that they used them earlier on in their careers when they were really focusing on mass building.

See the past answers on the best mass gaining exercises - Could you suggest a workout for building muscle?

Diet is even more important because without enough calories or protein, it doesn't matter how good your training program is.

For a step by step gaining diet, see - http://fitnessinventor.com/articles/652-how-to-gain-muscle-it-s-the-calories-stupid