Eat 300–500 extra calories per day
Eat 5–6 meals daily
Include calorie-dense foods like nuts, nut butter, cheese, avocado, olive oil, and dried fruits
Drink high-calorie smoothies with milk, yogurt, oats, peanut butter, and fruit
Increase portion sizes at each meal
Eat protein-rich foods such as eggs, chicken, fish, meat, dairy, beans, and lentils
Add healthy fats to meals
Choose whole grains like rice, pasta, oats, and bread
Snack between meals
Avoid skipping meals
Strength train 3–5 times per week
Focus on compound exercises like squats, deadlifts, bench press, rows, and overhead press
Reduce excessive cardio
Sleep 7–9 hours per night
Track body weight weekly
Adjust food intake if weight is not increasing
Stay consistent every day