Eat in a calorie surplus every day
Increase portion sizes at each meal
Eat 5 to 6 times per day
Choose calorie-dense foods
Add nuts, nut butter, seeds, avocado, and olive oil to meals
Drink milk, smoothies, and protein shakes
Include protein in every meal
Eat carbohydrates with every meal
Choose whole grains, rice, pasta, potatoes, and oats
Eat healthy fats regularly
Snack on trail mix, cheese, yogurt, and dried fruit
Avoid skipping meals
Lift weights 3 to 5 times per week
Focus on compound exercises
Reduce excessive cardio
Sleep 7 to 9 hours per night
Track your body weight weekly
Increase calories if weight is not rising
Eat before bed
Stay consistent every day
Consult a doctor or dietitian if you have trouble gaining weight