The best way to gain body mass is going to the gym but I would like to recommend the following MUST DO:
1. Pag nag gym make sure na at least 3 times in 1 week ma work out mo full body. You will spend 1-2 hours per session. 3-6 hours a week 12 to 24 hours in one month. Full body means ex. Day 1 chest triceps Day 2 back biceps Day 3 shoulders legs. NOTE: KUNDI MO KAYA COMMITMENT WAG MO NA SIMULAN. SAYANG LANG EFFORT
2. Your program will be HYPERTROPHY FOCUSED. Ibig sabihin kailangan mo bumuhat ng pinakamabigat na kaya mo and increase in time. Ex. Bench press start: 30lbs. After 1 month 40lbs etc.
3. Kailangan mo kumain ng 4 to 5 times a day. Note that between 7pm to 4am there should be NO FOOD INTAKE kasi your body organs are at rest and digestion is not advised. Ang tawag dyan Circadian Cycle.
Following these 3 very simple lifestyle change will allow your body to have mass. Di lang magiging maganda katawan mo guaranteed pa na healthy ka