1. Keep a food diary for a week to determine how many calories you usually eat a day.

2. Take in at least 500 extra calories per day to gain weight healthily and slowly, about 1 pound a week. 3,500 Calories = 1 pound

3. Drink a gallon of water per day. Your muscles are made up of mostly water, so in order for them to grow, you need to be properly hydrated.

4. Have at least six to seven meals each day. Meal 1 Oatmeal Meal 2 Protein Shake Meal 3 Salmon, Brown Rice and Veggies Meal 5 Grill Chicken, Brown Rice And Veggies Meal 4 Protein Shake Meal 6 Protein Shake

5. Add healthy carbs, proteins and unsaturated fats to your diet. Some examples are olive oil, peanut butter, and wheat bread.

6. Lift heavy weights, do 5 sets of 6 to 8 reps. Stick with the fundamental movements of bodybuilding such as the bench press, Deadlift, DB curls, tricep extension, and squats to build mass and a solid foundation.

7. Do weight training. Muscle weighs more than fat, so increase your bulk to put on the pounds. Monday - Chest and Tri’s Tuesday - Back and Bi’s Wednesday - Cardio Thursday - Shoulders and Legs Friday - Cardio Weekend - Rest Sample Workout

8. Have a gram of protein per pound of body weight to properly feed your muscle. A 155 pound man will need to consume 155g of protein per day Example:

9. Get plenty of rest, muscles grow while you sleep.