How do you put more meat on your bones without getting fat?

Gain muscle, not fat: To gain muscle without gaining too much fat, focus on strength training exercises that target different muscle groups. Start with light weights and gradually increase the weight as your strength improves. Make sure to do compound exercises that work multiple muscle groups at once.

Eat a high-protein diet: High protein intake is crucial for muscle growth. Consume lean protein sources like chicken, fish, eggs, lean beef, and protein powders. Aim for around 1.2 to 2 grams of protein per kilogram of body weight per day.

Include essential fats: Healthy fats like olive oil, avocado, fish oil, and nuts help fuel your body and promote muscle growth. Avoid unhealthy fats like processed and fried foods.

Carbohydrate intake: Carbohydrates provide energy and help support muscle growth. Choose whole grain carbs like brown rice, oats, whole-wheat bread, and sweet potatoes.

Avoid extreme calorie deficit: To gain muscle, you need to consume a slight calorie surplus (eat slightly more calories than you burn). Excessive calorie restriction can lead to muscle loss.

Stay hydrated: Drinking plenty of water is important for overall health, including muscle growth.

Adequate sleep: Sleep plays a vital role in muscle recovery and growth. Aim for 7-8 hours of quality sleep per night.

Be patient: Building muscles takes time and consistency. Don't expect fast results and keep at it for long-term changes.