_Gaining Weight in a Month: A Healthy Approach_ Gaining weight, particularly muscle mass, can be just as challenging as losing weight. If you're looking to gain weight in a month, it's essential to focus on a healthy, balanced approach that incorporates proper nutrition, consistent training, and sufficient rest. Here's a comprehensive guide to help you achieve your goal: I. Nutrition (Caloric Surplus) 1. *Caloric intake*: Increase your daily caloric intake by 250-500 calories to create a calorie surplus. This will provide your body with the necessary energy to build muscle mass. 2. *Macronutrient balance*: Focus on a balanced diet consisting of: - 1.6-2.2 grams of protein per kilogram of body weight - 2-3 grams of complex carbohydrates per kilogram of body weight - 0.5-1 gram of healthy fats per kilogram of body weight 3. *Meal frequency*: Eat 5-6 meals per day, spaced out every 2-3 hours, to maintain a positive nitrogen balance. 4. *Healt...