Eat a small calorie surplus of about 200 to 300 calories per day
Prioritize progressive overload in your training
Lift weights 3 to 6 times per week
Focus on compound exercises
Keep protein intake high
Aim for about 0.7 to 1.0 grams of protein per pound of body weight
Eat enough carbohydrates to support training performance
Include healthy fats in your diet
Track your body weight weekly
Aim to gain about 0.25 to 0.5 percent of body weight per week
Adjust calories if weight is not increasing
Avoid excessive junk food
Get 7 to 9 hours of sleep per night
Stay consistent with meals and training
Limit cardio to a moderate amount
Monitor strength, body weight, and waist size
Reduce calories slightly if fat gain becomes too fast