Eat 6 meals a day with one portion of protein and two portions of carbohydrates at each sitting. A portion is the equivalent of the size of your closed fist or palm of your hand, not including the fingers. Make sure to eat good foods like chicken breast, turkey, lean meat, fish, etc., as your protein sources. Eat complex carbohydrates such as potatoes, sweet potatoes, corn, etc. You can make 4 of the six meals whole meals and the other 2 meals be shakes. My advise would be to go to
www.eas.com. You will find a lot of good information. It has worked for me when I've wanted to gain weight as well as when I have wanted to get lean. Hope this helps!!!