Purposeful Gains:

Focus on building lean muscle while minimizing fat gain for a healthier weight increase.

Balanced Diet:

Prioritize nutrient-dense foods with carbs, proteins, fats, vitamins, and minerals.

Caloric Surplus:

Consume more calories than your body uses, but avoid excessive overeating.

Protein Power:

Include lean proteins like chicken, fish, and plant-based sources in each meal.

Smart Training:

 Incorporate compound exercises and gradually increase weights for muscle growth.

Consistency & Patience:

Weight gain is gradual; stay consistent with diet and exercise.

Rest & Recovery:

Aim for 7-9 hours of sleep and allow muscles to recover between workouts.

Healthy Snacking:

Add calorie-dense snacks like nut butter or yogurt between meals.

Hydration & Moderation:

Stay hydrated and avoid unhealthy practices, like excessive junk food or supplements.