Eat in a calorie surplus every day
Consume 0.7–1.0 grams of protein per pound of body weight daily
Lift weights 3–6 times per week
Focus on compound exercises like squats, deadlifts, bench press, rows, and overhead press
Use progressive overload by increasing weight, reps, or sets over time
Train close to failure on most working sets
Keep workout volume high enough for growth but avoid overtraining
Sleep 7–9 hours per night
Eat enough carbohydrates to support training performance
Include healthy fats in your diet
Drink enough water daily
Limit excessive cardio
Recover between hard training sessions
Track body weight and adjust calories if gains stall
Take creatine monohydrate daily
Eat protein-rich meals every 3–5 hours
Prioritize whole foods and calorie-dense foods
Stay consistent for months, not days