There are many people who eat too much and go to the patient even after exercising; Do not raise weight (HardGeener) - This method is especially for them.
Exercise in the gym will increase the muscles only, the fat will not grow, it will not be so. Fat also increases with muscle. Approximately 60% of muscles and 40% increases fat. After this, the fat is to be light-weight and run away with different lightweight exercises. Bodybuilders thus increase weight.
Let's talk about 
those who do not grow too much - let's talk about it - those who are very lean, those who do not increase their weight even after eating a lot are called Hard gainer - their metabolism (easy digestion in simple English) is very high due to the burning of food. So, nutrition does not take over. Again, those who play a little bit (their number is more) - their metabolism very low.
When there is talk of metabolism, in the middle, let's say something about it - 
digestion is not the same. It is very congenital. But very high or very low- both are bad. Well the middle position is good.
But what is the way to do metabolism?
Our body burns a certain amount of calories in the hour. Generally, it's like 75 calories per hour in some cases. As such, a healthy, full-blown old man needs around 1800 calories. But now it can be said that if you do not eat so much then once you play 1800 calories. 
But no! Because our body can take a certain amount of calories for a specific time. More than that, the body will automatically store the remaining calories as body fat. 
Currently, this "fixed time" is only a short time of 3 hours. Because once you play it will take about two and a half to three hours to digest. Since it is not possible to sleep in sleep, we will have to accept all day calories for the rest of the day without sleeping.
Suppose, the height is 5 feet 6 inches and weighing 150 pounds or 67 kilograms weighing about 1800 calories, if we do not want to reduce weight or do not want to increase weight, weighing around 1800 calories. Now it is not possible to eat 75 calories per hour. Once it is played, it will take about two and a half to three hours to digest. During this time your body needs 75 * 3 = 225 calories. By adding sleeping time it was caught 300 calories. 
So it can be possible to complete 1800 calories playing every two and a half hours or three times a day with 300 calories. 
After three hours of digestion of 300 calories, after 3 hours, a healthy-normal body will be waiting for new foods again. 
This time the magic of the body a little better!
If people do not eat, then the body will first give strength by burning fat stored in the body. Gradually the muscles will begin to burn. Thus the body will be decayed and people will start becoming lean day by day. 

1. If you take 300+ calories instead of 300 in 3 hours, then your body will be able to burn 300 calories to 3 hours in the body. The rest of the calories will start to be stored as straight fat. (The boys will start collecting the hip and thighs from the stomach and the thighs of the girls.) 
2. If you eat 3 times, then you will have to eat 600 calories a day after 5-6 hours. 300 calories will be digested properly in 3 hours, the rest of the food will start to become fat without proper digestion and this next 3 hours will start to look weak.
3. When the body will see that you are not feeding again after 3 hours, then he will start saving energy to save himself and that is, as fat. Thus, when eating food becomes irregular, the metabolism will be 12 o'clock. 
4. As soon as the digestion is done, after feeding (after 3 hours), the body does not have to conserve the internal energy by accumulating excessive stress, ie not accumulating fat. Then the body will look at your external activities. When people get the "force to work" at the same time. 
That is, to maintain good digestion, it will be eaten regularly in a little bit.
But what to eat?
Of course the balance feet! This means that there should be a combination of proteins, carbohydrate and fat in each meal. About 40% protein, 30% fat, and 30% fat. 
Fish, meat, eggs, milk, soup yogurt, red rice rice, flour bread, vegetables, fruits, lots of water.
Do not eat
White rice, round potatoes, flour, sugar, sodium, alcohol, caffeine, nicotine, processed food, canned food, oily and spicy foods.
What kind of exercise?
In general, people take a wait that can pay 10 to 15 rapes per set in the gym. But to increase the weight, you have to take a weight that can give you 4 to 7 rapes every time. Exercise with free wetting without using the machine. All those exercises that have to be exercised in the muscles of multiple muscles together. These are called "core" or "compound" excercises. Such as-

1. Bench Presses - book, shoulders, arms (triceps) 
2. Overhead Presses - shoulders, arms (triceps) 
3. Pull-ups / Rows - backside, arms (biceps) 
4. Squats - legs, lower back 
5. Dead lifts - legs, backs, shoulders 
6. Bar Dips - Left, Chest, Arm (Trisepe)
Why is sleeping urgent?
It is better to rest or sleep every 8-9 hours a day. Because people are big in sleep. Going to the gym is pumped solely to the muscle, but when the body is in full rest, the muscles will grow.
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There must have been some common ideas at this time. But how to adjust all things, that is to explain how to use the method to increase the weights, it is being summed up briefly- Telling the 
straightforward method in Bangla- two feet should be forwarded, one foot should be pushed. 
As you can in the first two weeks (at least 2500 calories), eat it. You do not have to eat a lot. But protein is enough. After every two hours you will eat something. And with plenty of water. 
Going to the gym will be a very hard exercise. Wet ones, less rapps. Exercise 3 days a week (after one day). Keep each session between 60 minutes and 75 minutes. Because after this the body will be tired. If the exercise continues then the muscle will be decayed. Eat two hours before the gym starts and you will definitely eat again within one hour of the end. Sleep as much as possible, sleep.
First day - chest, back and stomach exercises. 
The second day - legs and stomach. 
Third day - shoulders, arm, stomach. 
(Details will be given in another post)
If you follow everything exactly after two weeks, weigh at least one to two kgs. But after eating more, you can not take your body anymore because your anabolic hormone will return to the normal level. Then the growth of the body will decrease. So after this it has to be delayed, that means the following week will be reduced to a lot. Eat like 1300-1500 calories. The food will be very clean. Eat less fat and carbohydrates. 
This week's gym sessions can be: 
Session 1 - Chest, Shoulders, Triceps, Pet 
Session 2 - Foot, Pet 
Session 3 - Back, Biceps, Stomach 
(Details will be given in another post)
Give 10 to 15 rapes with very light weight. Do not put too much pressure on the body. Because this week you are less eaten. This week will be the main part of the maintenance period. In this episode, some water will be released from the body and it will be a little lighter. A little weight will be reduced. Do not break it out. Because the next two weeks the body will begin to flower again due to excessive diet and hard exercise. As soon as the food is eaten in the stomach, the body will spit like a sponge.
Thus, weighing one or two kgs every 3 weeks will increase. The technique will continue as long as your weight is high enough. Suppose you need 70 kg of weight, then increase to 75 kg. Then, using the other technique, the remaining 5 kg, most of which will be removed, fat.