If we are not talking about muscle weight, but about body weight in general, then the fastest option is to gain due to the accumulation of fat / fat, just overeat regularly. Feels like more than you want, more than usual, increase the amount of food every day. Eat more often. Chew more thoroughly so that the food itself falls into the throat, small ones are better absorbed. Eat by reading books, or listening to audio. Eat while watching TV. Eat while listening to music. Replace the plates with larger ones. Apply deliberately more than you feel like. Your stomach has a volume of only 0.5 liters. Ate more means overeat. Yes, the stomach is small, but very elastic. And if you overeat, it stretches, and with regular stretching, it grows over time to at least a few liters. Do you think what kind of stomach a person weighing 200 or 300 kg has? That's right, big. Liters. And this one requires a lot of food. And, accordingly, as the stomach grows, the feeling of hunger is automatically satisfied only with more and more food. And, if you overeat, the stomach continues to grow, and with it the total body weight, its fat reserves. Well, muscles also grow, a bit, for adaptation, all this fat mass is difficult to carry on yourself, it's getting harder. Eat more fat and more flour: buns, pies, natural juices, sweets. In such foods there is no right balance between fats, proteins, and carbohydrates, necessary for the full development of the body for physical activity. Therefore, the body demands to eat more and more, trying to get the missing substances, even with an excess of unnecessary ones. The feeling of hunger gets harder and harder to satisfy. Usually not enough protein. And excess fats and carbohydrates go into reserves, increase your mass. Eat less animal and fish meat, it is difficult to digest, you eat up quickly, you get a lot of protein, you spend a lot of energy, and with them your fat reserves, your weight. And eat less cheese, protein is too easily digested from it, and hunger is also satisfied quickly. And you don't need that. Only with all these experiments, take into account that fat accumulates, in addition to the subcutaneous layer, also inside, blood vessels, muscles grow fat, metabolism is disturbed, is fraught with clogging of blood vessels, and, accordingly: heart attacks and strokes are the main reasons for a short life in our days, according to statistics. But, if you want to gain weight only through nutrition, without increasing physical activity, then be ready for this risk. If you still need less risk, then eat more and in a balanced way, the balance is in the books. For example, in the Encyclopedia of Physical Training (Zakharov), it is free on the Internet. And move towards this more. You don't have to exercise. Just work more, walk more, etc. Choose a variety of jobs. Various reliefs for walking, etc. Set up, for example, as a loader, but move correctly so that there are no injuries. With a combination of good nutrition, exercise, and good rest, the muscle frame also grows, bones grow, fat will also increase, but for a larger body it is normal to have more fat. Good luck to you. Be neat with healthsheep. And read the book above. You will figure out for yourself how it all works, it is quite clearly written there what and how it works. Even though it is more for athletes. But, they are people too. The processes inside are the same. By the way, there is a table with loads of what intensity the muscles grow the most. And at which it is better to reduce fat. So choose yourself a job that is suitable in intensity. So that this and that was in moderation. Yes, and another moment. It is not recommended to increase mass, as well as decrease it, faster than 0.5 kg per month. Otherwise, the body's systems work with overload, do not have time to adapt to changes. This is about, of course, but you can reduce the risk this way right away. Without even bothering with different calculations. It is enough to buy a bathroom scale. And measure your progress once a month.
Well, for this you need to consume more calories than you spend them. You need to eat more, move less, but look, do not get too full, otherwise there will be problems with the body, heart, liver, brain, joints, muscles, you will lose endurance (shortness of breath, etc.).
just eat and become fat) and noah further for another reason there are other options - get thin and make a figure like Bruce Lee's - this is rial top) or do yoga for at least 3 years - the result will surpass all dreams
To gain muscle, not fat, you need physical activity, balanced nutrition and rest (everything is important!). There is better, as in a sanatorium, 5 times a day. Each meal should contain 15-20 grams of quality protein (protein sources: fish, poultry, meat, dairy products, eggs, beans and other legumes ...). Be sure to eat vegetables (especially from the green group) and drink water (about 30 g per 1 kg of body per day). You can add good vitamin complexes and protein-vitamin cocktails
Consume more calories than you expend. Not by eye, it will be a waste of time. Here you start a little book and describe in detail what you ate today. If you eat like this, you will definitely gain, like a billion people before you. PS And you do not consider training in vain, building muscles increases body weight while leaving it outwardly attractive. You are unlikely to be interested in gaining weight on your stomach and ass.