>>140617
You need to eat foods that are easily digestible. Build a base of your food based off of protein and fat sources that you know you can handle. Red meats, fish, pork, eggs, or chicken are likely your best bet. From there, make sure you have enough fats in your diet, you should probably be getting enough if you use the sources above for protein. Next you add your nutrient dense foods to make sure you are healthy, basically add some fruits and vegetables and a small portion of dairy (something like hard cheese or cottage cheese will be easy for your stomach to handle) so you have all your vitamins and minerals. Next, you add your energy source, some sort of easy to digest carb. I find white rice or white potatoes best for this because your body can process them quick. Set your baseline of carbs from a source you can handle and eat the same amount for a week or two. If you are training hard you will find you get hungry again, so bump up the carbs in small increments. Every so often add some extra protein instead, but for the most part the carbs will be best for adding the weight. As long as you pick foods that don't make you feel bloated or tired you will be able to up the intake. Milk is one of those foods where a lot of people can't handle a lot of it, so I would probably cut that out if you feel your body is rejecting food.