Muscle gain and weight gain needs caories and protein. I have certainly gained muscle and I'm 84 yeasrs old. We meet threet imes a week for 30 minutes and it is a work out. I agree that eating while relaxed is definitely prefered as tension interferes with digestion. I would also sugest walking as much as possible with just even one pound weights. It's a slow process, but it does pay off. I made so any mistakes, I had to figure a lot of these thing out for myself. Protein after you exercise helps buiild muscle. Don't wait more than an hour. I jave a protein drink: Premier Protein: 30 g protein, 160 calories and 1g of sugar. Mine is vanilla and tastes pretty good. I get it at Costco, but it's probably online. I have one a day. Comes in different flavors. If I think of anyhting else, I let you know. Don't let them tell you that you only need calories; you also need protein and NO SUGAR! Good Luck!