Analyst

Only on very rare occasions, (social gatherings, only have a casual drink). Other than that, no I don't see a reason to.

Oh yeah you are right about that, but as he's a beginner gradual consistent progress is the concern as he is asking simple questions such as asking how to gain mass. Great information though!

If you're only eating rice, beans and potatoes then of course you're going to be deficient in other vitamins and minerals. These contribute towards cognitive function and other aspects of health. Eggs are a good source of choline and contain every component of the B Vitamins. Also you can get eggs in bulk for a relatively cheap price. Pick up some cheap dried fruits or nuts. Frozen vegetables are cheap from what I See, I recommend adding them into your diet. Olive oil will be expensive at first, but should last you a while if you buy a big bottle.

Time under tension is legit, therefore keep consistent with your training programme in the gym. For adding weight, 'Caloric Surplus,' meaning eat more than your maintenance. Eat more nuts and dried fruit, don't be afraid of eating more nutrition which will help for the bulking process. Layne Norton has a PhD in Nutritional Sciences, one of the most respected and knowledgeable individuals in the fitness industry. I recommend going through this playlist on YouTube and meticulously take notes. The key is consistency, be consistent with diet and nutrition and results will come.

I would recommend a balanced diet, but I hope you're not cutting all carbohydrates out of your diet. The brain runs on glucose and consumes up to 60% of your glucose intake. Exercise also improves cognitive function dramatically, therefore I recommend daily exercise with consumption of fatty fish and plenty of fruits and vegetables.