Whether you’re a skinny guy desperately trying to pack on muscle. (like Michael B. JordanOpens a New Window. in Creed) or a not-so-skinny guy trying to convert body mass into muscle (like Chris PrattOpens a New Window. in Gaurdians of the Galaxy), bulking up the right way is a challenge. But that doesn’t mean it’s complicated.
With the right training regimens (yes, you want more than one routine on deck), balance of calories and nutrients, and lifestyle, you can be on your way to a thicker, stronger you.

1. Fuel on protein

Start reading food labels to get a sense of how many calories you’re already eating. Then, add 500 to that number and start eating that many calories every day. Aim to take in about 1g of protein per pound of bodyweight each day, ‘cus you’re probably not eating enough proteinOpens a New Window..

2. Limit cardio

Ever thought about how much cardio can you do without losing muscle?Opens a New Window. Stick by this: You can do up to two days of light jogging on the treadmill, but keep it to around 30 minutes per session. To lose fat while sparing muscle, you’d do even better to perform sprint intervals; for instance, running all-out for a minute, then backing off to a light jog for two minutes. Do this for 30 minutes, three times a week.