Eat enough protein daily
Lift weights consistently
Use progressive overload
Train each muscle group 2 to 3 times per week
Focus on compound exercises
Keep calories slightly below maintenance to lose fat
Use a small calorie surplus to gain mass
Prioritize whole foods
Control portion sizes
Get 7 to 9 hours of sleep
Stay hydrated
Increase daily activity
Do some cardio regularly
Track body weight and measurements
Adjust calories based on progress
Recover properly between workouts
Avoid excessive junk food and alcohol
Be consistent over time