Want to gain weight or build muscle?

        The only solution is to eat surplus.

        Contrary to what most people think, it’s actually very hard to lean bulk- it involves eating a lot of calories even if you don’t
        
        have the appetite for it.


        Here are a few tips:

        💪🏽Start with adding additional 500 kcal first and then slowly build up.

        💪🏽It’s easier to drink calories than to eat them so incorporate dense smoothies into your plan.

        💪🏽Aim for 1.8-2kg protein per kg body weight- Add a protein supplement if needed.

        💪🏽Make sure you snack well between your meals.

        💪🏽Add nuts and nut butters for extra calories.

        💪🏽Do more of strength training and cardio.

        
        You can check out our Athletic plan that focuses on building muscle while simultaneously losing fat.