Eat in a calorie surplus
Consume enough protein daily
Prioritize progressive overload in training
Focus on compound lifts
Train each muscle group 2 to 3 times per week
Get 7 to 9 hours of sleep nightly
Stay consistent with workouts and meals
Include enough carbohydrates for training energy
Include healthy fats in your diet
Drink enough water
Track body weight and adjust calories as needed
Limit excessive cardio
Recover properly between training sessions
Use proper exercise form
Increase training volume gradually
Avoid skipping meals
Plan meals ahead of time
Choose nutrient-dense foods
Be patient and stay consistent