The bottom line when it comes to gaining muscle mass and bulking up is the need to keep your body in an anabolic state by stimulating the muscles to grow and consuming more calories than you’re burning.

Track what you eat on a daily basis and add 500 calories. This can mean an extra two-three glasses of milk a day (easy, right?!) and/or a few hard-boiled eggs.

Alternatively, there’s plenty of protein powders and shakes available that can help you up your intake of protein (most are either vegetable or milk based).

Read more about bulking up and building muscle mass naturally on the rest of the site.