If you are talking about gaining muscles, then I can help you from my experience. I started workout for loosing fats, and after that I changed my whole workout plan and diet. My only goal was to gain muscles. I increased number of meals and added foods for gaining muscles, you can see the list of those here https://www.aqfsports.com/blogs/news/what-are-the-best-foods-to-eat-for-muscle-growth . But it all depends upon your fitness and workout plan, the reason each diet plan work different for every body, on the basis of lifestyle and fitness level.