I don't eat garlic at all, this is what I do atm, I easily gain mass where I want, I don't think it matter if you're a girl or guy.
My steps to build mass:
-protein, make sure you get pure without sweeteners (those have shown to increase bacterial biofilm, most pharmacies have pure egg white powder without sweeteners) do not take the ones from sports firms, those are 9 out of 10 flavored with sweeteners, you want pure protein, here only pharmacies sell them, if it looks white and tastes like nothing you have the right kind
about 1 grams per kg MAX, you do not need more
-post workout glutamine 1 gram (this isn't needed I think, but I take it anyway, since it's not upsetting my stomach and 1 gram is low), for crohn some studies show it lower permeability of the small intestine (not the colon) when taken together with proteins, but this should only be taken after workouts, I don't think anyone who doesn't work out should be taking that stuff, just imo
-you need a calorie surpluss, you need to eat eat eat, or you will never gain mass, if you do lifting without eating enough you will actually lose muscle mass and weight, since your muscle won't recover
-low rep compound (isolation works fine too for me, but it only started working after I learned a lot about muscle groups, you need to know your muscles to make good use of isolation)
-rest, I see so many people hitting the weights daily, that's so bad, you need at least 2 or 3 days rest per week and you can't hit the same muscles all in the same day
-weight gain is good, muscles weigh about twice as much as fat, if you weren't fat to begin with and are now losing weight it's bad, it means you don't eat enough and don't have a calorie surpluss, someone who does weight lifting should be gaining weight, not losing
Would love to hear other people's workout schedule.