(@Suhailrajah) Can you give me a mass building eating and training program?

Your question is a little too vague. I mean whole books have been written to answer these questions...

Hi Suhailrajah,

Firstly, with any diet - whether to gain or to cut fat - you should have a healthy core diet...minimum 5 servings of fruit and veg (not including potatoes and other starchy vegetables), fatty fish twice weekly, other lean meats, dairy (whey protein is best) and an appropriate amount of high fibre starch foods ("appropriate" means less if you're not too active or trying to lose fat and more otherwise).

After you have this in order, you can start adding foods mostly for their calorie and carbohydrate content. See the following answer on how and what to add to achieve mass-building success...

How many EXTRA calories a day should I eat to bulk up?