Here's a concise, valuable rewrite focused on helping readers gain weight safely and effectively:

Gaining weight requires a strategic combination of proper nutrition and strength training. Here's exactly what you need to do to put on healthy weight:

Nutrition Fundamentals:

• Calculate your Total Daily Energy Expenditure (TDEE)
• Eat 300-500 calories above your TDEE daily
• Consume 1-1.5g protein per pound of bodyweight
• Fill remaining calories with quality carbs and healthy fats
• Track your food intake daily

Best Foods for Weight Gain:

• Protein: Chicken, fish, eggs, lean beef
• Carbs: Rice, potatoes, oats, whole grains
• Healthy Fats: Nuts, avocados, olive oil
• Vegetables: For nutrients and digestion

Essential Exercises:

1. Squats
2. Deadlifts
3. Bench Press
4. Overhead Press
5. Pull-ups/Chin-ups
6. Dips
7. Rows

Training Guidelines:

• Strength train 3-4 days per week
• Focus on compound exercises
• Progressive overload each workout
• Allow 48 hours between training same muscles
• Get 7-8 hours sleep nightly
• Limit cardio during bulking phase

Sample Weight Gain Workout: Monday:

• Squats: 4x8
• Bench Press: 3x8
• Pull-ups: 3x10

Wednesday:

• Deadlifts: 3x5
• Overhead Press: 3x8
• Rows: 3x8

Friday:

• Front Squats: 3x5
• Dips: 3x10
• Chin-ups: 3x10

Keys to Success:

1. Consistently eat caloric surplus
2. Prioritize protein intake
3. Progressive overload in training
4. Adequate rest/recovery
5. Track progress weekly
6. Be patient - aim for 0.5-1 lb gain per week

By following these evidence-based guidelines while maintaining proper form and gradually increasing intensity, you can gain healthy weight through muscle growth rather than just adding body fat.

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