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  1. Wheatfreedude and bcoy posted some great ideas there. Eating lots more protein and weightlifting will pack muscle onto your frame. One quick way to get more protein into your diet cheaply and conveniently is having protein shakes (check for gluten obv) and eating tins of tuna. Tuna is very protein rich and very lean. You can bulk up your protein shakes with peanut butter and make them with milk if thats ok for you. Also adding oats to them (if you find a good source and are ok with oats) is a great way to add additional clean calories to your diet. You can easily make protein shakes tha
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