How to Gain Weight the Right Way

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1. Estimate maintenance calories by multiplying weight in kgs by 30-33, based on activity level.
2. Aim for a caloric surplus of 10-20% above maintenance calories.
3. Set protein intake between 1.6 to 2.2 grams per kg, leaning towards the lower end during bulking.
4. Prioritize heavy-weight workouts with compound movements, aiming for strength in a medium rep range (4-12 reps).
5. Adjust calorie intake by increasing 5% if a plateau is reached; for men, aim for 16-18% body fat, and for women, 24-26%, then cut back to about 10% for men and 19% for women before repeating the process.