I want to gain muscle mass. I used to work out at the gym, but due to stress and insufficient protein intake, I am now in poor shape.

I am 177 cm tall and weigh 63 kg.

I heard that raw milk helps you gain weight. However, I have sinusitis, mucus drips down my throat, and there is a white coating on my tongue (at the front) that cannot be scraped off. I recently had a test for candidiasis — I don't have it.

I also heard that dairy products can contribute to mucus formation.

Please advise me on how to eat properly to gain weight and get rid of the white coating and mucus problems.