Are you wishing to simply bulking up your body? If yes then follow the simple rules to get maximum benefit in short span of time.

Rules for bulking up:-

For bulking up It is quit simple you require to eat more and train heavy in order to gain muscle weight.

To gain quality mass on your body make sure to have high quality of nutrients which are proteins, fats etc. form various sources such as cheese, eggs, chicken, meat, sweet potato, banana etc.

Make sure to increase your carbs intake for around 1.5-2gm per pound of your body weight. Which will works as a fuel in your workouts and helps to maintain energy levels, which also helps to release proteins in your muscle by shuttling amino acids.

Increase your intake of good fats which you will get from peanuts dry fruits, fish etc which helps to decrease low fats from the body, and helps to gain quality mass.

Workout matters a lot to gain weight, make sure to workout for 60mins for 3 days a week to gain muscle faster.

Also make sure to do cardio for atleast 20 mins to pump your heart and allows you a perfect shape.

You can also have protein supplements which is the basics of supplementation which are a Multiple Vitamin and Mineral formula, 3 grams of Vitamin C split in 3 equal servings throughout the day, 200mcg of Chromium Picolinate, and essential fatty acids coming from either fish oils, flaxseed oil or extra virgin olive oil.

Also make sure to have a good quality of sleep for atrleast 7-9hours which helps to deprive lousy body fats from the body.
Follow this simple rules for bulking up your body.