Q: If i follow the diet exatcly how it is will i gain weight, because i been plateaued almost a year and cant gain weight

A: It's very simple: you need to eat more food! Except for the incredibly rare medical conditions anybody in the world can gain weight by simply eating more food. It's not always easy to stuff yourself with food around the clock, but that's what it comes down to. Find a way to eat more, hopefully healthy, food every day and you will gain weight.

My one favorite recommendation is a peanut butter banana sandwich: take two pieces of whole wheat bread, smother natural peanut butter on them (unlike most peanut butters, natural peanut butter is quite healthy -- its only ingredients should be peanuts and salt), and slice a banana and put it in the middle of the sandwich. That's around 500 reasonably healthy, fast, and tasty calories right there. Of course many many other foods are just as good. One way or another you simply need to eat more.