Eat more calories than you burn every day
Add calorie-dense foods like nuts, nut butter, cheese, avocado, and dried fruit
Increase portion sizes at each meal
Eat 5 to 6 times a day
Include protein in every meal
Choose whole milk, yogurt, and other full-fat dairy products
Add healthy fats to meals and snacks
Drink calorie-rich smoothies and shakes
Eat after workouts and before bed
Focus on strength training to build muscle
Reduce excessive cardio if weight gain is the goal
Track your daily food intake
Weigh yourself once a week
Sleep 7 to 9 hours each night
Stay consistent every day