1) LIFT HEAVY (you shouldn’t be doing light weight for 10-20 reps. That is how you develop definition and start to burn fat. If you want to gain weight you should lift relatively heavy in that 3-5 rep range. Focus on proper form)

2) HIGH CARB DIET (rice, potatoes, pasta, grains etc.)

3) HIGH PROTEIN DIET (chicken, meats, eggs etc.)

4) Avoid Cardio on an empty stomach

5) Don’t distance run, do sprints and work short bursts for cardio