Eat calorie-rich foods such as bagels, meat, peanut butter and cheese. When cooking, use milk as a replacement for water. Supplement your diet with smoothies and protein shakes. Add foods that are rich in calories, such as dressing and cheese, to sandwiches and salads. Keep a food diary for at least a week to discover areas where you can add calories.
Lift enough weight so that you can complete only six to eight repetitions of each exercise. The last rep of a set should be very difficult to complete. Take longer rests between sets, and incorporate recovery days into your routine. Keep a training log, and attempt to increase the amount of weight you lift each week.
Begin a full body exercise program. During the workout, alternate between upper body and lower body muscle groups, and complete the program up to three times a week.
Maintain the health of your heart by doing only moderate cardio workouts. Limit the frequency of cardio work to two or three times a week.