1). Drink Protein shake with double milk rather than water. This helps to bring extra calories required to bulk up the muscle mass and increase body weight.
2). Eat a lot. Bulking up requires gaining muscle and overall body weight. To gain weight you need to eat larger surplus of calories and protein, almost 1500-2000 more calories daily than normal food intake.
3). Eat clean. To gain quality weight you require quality nutrients. It is important to eat food which helps to add more muscles and not fat.
4). Eat plenty of nuts, oily fish, seeds and natural oils. “Good fats” helps in hormonal production, regulation and other bodily functions.
5). Add dextrose monohydrate to your post workout shake. Adding almost 40-50 grams will help you replenish the glycogen stores.
6). Consume Dextrose monohydrate (preferably with protein shake) first thing in the morning if you struggle to eat large breakfast in the morning. After consuming this eat breakfast after 30-45 minutes as by now your appetite would have increased.
7). Consume more liquid calories if you struggle to consume sufficient calories. Different Smoothies like banana smoothies with whey protein or a smoothie like a mix of peanut butter, whey protein and yougurt etc. will help you to easily consume the meal packed full of calories and other nutrients.
8). Eat another meal before sleep to ensure completing the nutrients throughout the night. Casein protein is another most preferred option due to it slow absorption rate.
9). Consume more meals. Eating 5-8 high calorie meals after every 2-3 hours which will help to add more nutrients and required calories to bulk up over the period of time.
10). Always keep a glass of shake ready in your fridge in the morning or during night. As soon as you feel hungry, choose this glass as an option in between or during the meal. Keep a casein shake prepared in the fridge and try to consume it during the night when you get up for toilet. This helps to complete you protein requirements while you are sleeping.
11). Finally train intensely. Adding calories without training will only increase weight but to get best results it important to train well while consuming this high calories diet. Good training will help up bulk up in better shape hence making you look good and feel more confident.