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    Here's Everything You Need To Know To Actually Put On Muscle

    Whey protein and biceps curls not required.

    So you want to get swole.

    Or maybe just a bit more muscly.

    Before you start pounding protein shakes, you should know a few things about how to do it right to get the results you're looking for.

    BuzzFeed Life consulted two experts for this story: Douglas S. Kalman, Ph.D., R.D., director of nutrition research at QPS-MRA, sports nutritionist for Florida International University, and co-founder of the International Society of Sports Nutrition, and strength and conditioning expert Tony Gentilcore, CSCS, co-founder Cressey Sports Performance. Gentilcore and Kalman agree that putting on size is a matter of finessing your lifestyle — eating enough of the right stuff, working out properly, making sure you're fueled for workouts, recovering from exercise, sleeping well, and most importantly, adhering to your training plan. We get into how to do all of it below.

    Here's what they say you should keep in mind.

    1. First things first: You're going to have to eat more food. Maybe a lot more.

    2. But you don't want to eat just anything.

    3. Prioritize clean protein and complex carbs.

    4. But have simple carbs before and after workouts.

    5. And make sure your post-exercise snack includes protein.

    6. And if you're having trouble getting all those calories in, consider shakes and smoothies.

    7. Work up to heavy deadlifts, squats, and presses.

    8. And also lift some lighter weights!

    9. Moderate-intensity cardio is where it's at.

    10. Take rest days very seriously.

    11. Get enough sleep.

    12. Make sure you're hydrating properly.

    13. Once you have everything else figured out, you can consider supplements.

    14. Find a good way to measure progress.

    15. Consider consulting an expert or two.

    16. Make sure your expectations about results are realistic.

    Good luck, and happy gaining!

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