Need nitrition programme help

[Ronnie63]

Hello guys, could anyone help me to form an individual dieting program for myself please? I am 26 years old, 183cm and weight just 66kgs and reall y need to gain some mass. Going to the gym 4 times a week.

 

[tbird2]

you dont need an individual dieting program. just eat more, get at least 3000 calories a day and aim for 150g of protein.
*and read the sticky threads at the top of this section

 

[btex34n88]

Nitrition? Is that like a nitric oxide based diet? I think you meant Nutrition Program