Top 5 tips for gaining muscle weight

5. Do a combination of strength training and cardio work several times per week

4. Create surplus energy intake (i.e. eat more calories than you expend). For example, if you need to eat 2000 calories per day to maintain your weight, add up to 400 calories per day for weight gain (Total = 2000-2400 calories per day)

3. Eat the right balance of macronutrients:
- 1.2 to 1.5 grams of protein per kilogram of your bodyweight (1 lb = 2.2 kg)
- 4.5 to 5.0 grams of carbohydrate per kilogram of your bodyweight
- 0.8 to 1.0 grams of fat per kilogram of your bodyweight

2. Keep hydrated, drink water with each meal

1. Do not go longer than 4 hours without eating. The more active you are, the more often you should eat (i.e. every 2 to 3 hours). Doing this will help you to gain lean body mass while reducing body fat mass.