All you need to gain muscles and to maintain the proper weight is healthy and a meal that is full of proteins, carbs, and fats in the required proportion. If you think only exercise or gym can help then my friend you are in the wrong way. You need both exercise and healthy food. Your body builds when it gets what it wants.
So here I selected some muscles to gain meal that may help you to gain and build muscles if you don’t have any genetic disorder. If you already using this food in your meal and not getting the result then you have to consult with your doctor. Because some other factors are also responsible that restrict you.