Eat in a calorie surplus every day
Prioritize protein at every meal
Consume 1.6–2.2 g of protein per kg of body weight daily
Eat more calorie-dense foods like rice, pasta, oats, nuts, nut butter, avocado, olive oil, dairy, and dried fruit
Have 3–6 meals per day
Include protein, carbs, and fats in each meal
Drink calories if appetite is low, such as milk, smoothies, and shakes
Train with progressive overload
Focus on compound lifts like squats, deadlifts, bench press, rows, pull-ups, and overhead press
Lift weights 3–5 times per week
Use moderate to heavy weights with good form
Increase reps, weight, or sets over time
Limit excessive cardio
Sleep 7–9 hours per night
Stay consistent for months
Track body weight weekly
Adjust calories upward if weight is not increasing
Recover properly between workouts
Stay hydrated
Get enough carbohydrates to support training
Avoid skipping meals
Consider creatine monohydrate
Be patient and consistent