I'm 140 trying for 195... extremely fast metabolism and have some old muscle memory and some cut

IronJHopps

What are good foods and meals to gain and how should I excersise to build muscle and not lose weight?

keithcw_the_first

Read this sticky thread first; it's got a lot of good info:

http://community.myfitnesspal.com/en/discussion/10049766/bulking-a-complete-guide-for-beginners#latest

S4Lyons

Find out your maintenance calories then each day go 200-500 over not too much or you'll gain fat and then focus on compound exercises in the gym, make sure you use progressive overload...
Pretty much all you need to know it your just beginning

vfit10

Get you on a cal surplus and start with a leg- push- pull- Or 5x5 program ... If you doing cardio lower the cardio a bit .