V tapper boy

 In general, you must get enough protein in your diet to build muscle. You'll also need to get enough calories to support your efforts. How many calories you need depends largely on your body type and your activity level. A good starting point would be to add 400 calories to your current intake. If you want to gain weight faster you can eat up to 500 calories more, but don't exceed that. If you want to lose weight then decrease your daily intake by 300-500 calories. It will be easier to lose the extra weight if you eat less calories, but you'll also lose muscle mass if you eat too little.

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