Eat more calories than you burn
Choose calorie-dense foods like nuts, seeds, nut butters, avocados, olive oil, cheese, and whole grains
Eat larger portions at meals
Add snacks between meals
Include protein in every meal
Drink calorie-rich beverages like milk, smoothies, or yogurt drinks
Eat more frequently throughout the day
Focus on nutrient-rich foods instead of junk food
Strength train regularly to build muscle
Get enough sleep
Track your weight and calorie intake
Increase calories gradually
Limit excessive cardio if it reduces appetite or weight gain
Eat after workouts
Add extras to meals like cheese, oils, sauces, or avocado
Stay consistent with meals and snacks