quick guide to gaining weight, I'm sure all of this is in Diesel's guide but I'll shorten it:
weight training:
Use heavy, multi-joint exercises (squats, deadlifts, bench press, weighted dips, chin ups, barbell rows, barbell curls, shoulder press)
- no more than 4, 1-hour training sessions per week
- as little cardio as needed (none if you're a skinny, hard-gainer)
diet:
- eat 6 or 7 or even 8 times per day (note that not all of these have to be full-blown "meals"
- use 1.5 or 2 scoops of whey with 60-80 g of dextrose for post workout
- eat a big meal 1 hour later consisting of just protein and carbs (ie. cottage cheese and oatmeal, egg whites and toast, chicken and rice or chicken and potatoes)...this is the meal where you really want to go heavy on the carbs, like 100 g or so
- eat a smaller meal before you workout...oatmeal and a protein shake is a good choice
-eat a bowl of cottage cheese before you go to bed...casein is slow digesting and will help prevent muscle breakdown overnight...you can also add some oatmeal or whole grain bread with this "meal"
- this covers your 4 essential eating periods...eat 2 or 3 or 4 more times throughout the day
- each of these other meals should include a healthy portion of protein, enough complex carbs to help you hit your desired caloric level and your necessary healthy fats (flax and olive oils, peanuts, natural peanut butter, cheese, most other nuts, fatty fish)
- this stuff isn't all that complicated, just lift hard and eat harder
Good luck dude
Here's a good link for you. Check out the question, "How should I eat if I want to gain weight?"
T-mag FAQ