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Step 1
Here's your new diet. Eat six meals a day of about 600 or so calories each. By keeping constant nutrition in your body, you keep yourself in an anabolic state, meaning that your body is always "building," and never breaking down things for energy. Follow this diet rigorously to gain weight.
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Step 2
Lift weights consistently and rigorously. I lift three days in a row with the fourth as a rest day. Day one is chest, day two is arms, and day three is shoulders and back. If you want, day four could be legs and core. Don't neglect supplementation either. Whey protein is an absolute must, and creatine is great for muscle gain. If you're worried about creatine, just do some research. No dangerous side effects have been found.
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Step 3
Keep both eating and lifting in a regular schedule. Lift at the same time every day and eat at the same times every day. Your body will appreciate the schedule. Check your weight and appearance every Sunday for about twelve weeks. You will grow.
