Eat in a calorie surplus
Set a surplus of about 250–500 calories per day
Prioritize protein intake
Aim for 0.7–1.0 grams of protein per pound of body weight per day
Eat enough carbohydrates for training energy
Include healthy fats in your diet
Lift weights consistently
Focus on progressive overload
Train each major muscle group 2–3 times per week
Use compound exercises
Keep cardio moderate
Track your body weight weekly
Aim to gain about 0.25–0.5% of body weight per week
Adjust calories based on progress
Sleep 7–9 hours per night
Stay hydrated
Plan meals ahead of time
Choose nutrient-dense foods
Limit junk food as the main calorie source
Be consistent over time
Monitor strength, recovery, and body composition