Caloric Intake Increase + Focus on Nutrient-Dense Foodsa. Eat more calories than you burn.b. Prioritize whole grains, lean proteins, healthy fats, fruits, and vegetables.

Protein Consumptiona. Include adequate protein sources like chicken, fish, eggs, dairy, and legumes to support muscle growth.

Strength Traininga. Incorporate regular resistance exercises 3-4 times per week to build muscle mass.

Meal Frequency and Timinga. Eat 5-6 smaller meals/snacks throughout the day to maintain energy and calorie intake.

Lifestyle Habitsa. Ensure adequate sleep (7-9 hours), manage stress, and stay hydrated for overall health and recovery.