I'm 15, I play second row in regional rugby. I'm 6 foot (very small for a second row at regional rugby) and I'm 92kg. I would like to put on a bit more weight and become a flanker due to my height. I'm about 15-17% body fat and would like to put on some lean muscle mass. Could you guys just help me out with what are the best foods to eat on a day-to-day basis for gaining the extra kilos? I'd really appreciate some feedback! Thanks alot!I'm 15, I play second row in regional rugby. I'm 6 foot (very small for a second row at regional rugby) and I'm 92kg. I would like to put on a bit more weight and become a flanker due to my height. I'm about 15-17% body fat and would like to put on some lean muscle mass. Could you guys just help me out with what are the best foods to eat on a day-to-day basis for gaining the extra kilos? I'd really appreciate some feedback! Thanks alot!

Wtf

As you probably know, you will need fat to convert to muscle. Make sure you get fat in your diet (try to minimise saturates) get plenty of meat, but try when you can to grill and not fry meats. Obviously the less cardio you do the faster you will gain the weight. Good luck in getting the weight you want.