If you work full time and/or have family obligations, chances are you don’t have the time or energy to gain muscle mass. You may have the muscle mass routines that tell you how to bulk up or how to gain weight, but they are written by (and probably for) those who can make lifting weights the number one priority in their lives. Many bodybuilders simply eat, exercise, sleep, and relax most days; And that’s not even taking into account all the supplements they take!

So how can you bulk up and gain weight if you have work and family commitments?

First, decide your goals. If you are thin or frail, then your first goal is to grow and get stronger. You will do this by lifting weights, eating properly, and learning how to recover properly. Working 40 hours a week (or more), going to work, going to family events, and taking care of your family will add about 80 hours a week of “stress” that most bodybuilders can’t stand.

Second, find out where you are already working out. Do you walk or bike to work? Do you work several hours in the garden every weekend? Do you shovel your driveway and those of your older neighbors during the winter? Do you practice sports with your children? Count the hours you spend exercising and remember that you are exercising your muscles during those times.

Third, assuming you’re doing some form of exercise throughout the week, keep in mind that in order to bulk up and gain weight, you need to add the right type and amount of weight training. This means that you should choose muscle-building routines that stimulate growth, but allow plenty of time to recover and eventually build new muscle.

Fourth, you must eat properly. Assuming you have your doctor’s permission to bulk up, add healthy foods that are “calorie-dense.” High-calorie foods include nuts, seeds, healthy fats like fish oil and olive oil, meat, and other similar foods. Of course, drink plenty of clean water and stay away from sweets and treats for a while. Yes, you can bulk up with sweets… but that’s not how you want to get fat!

A good place to start your bulking nutrition plan is to eat at least 15-16 times your body weight in calories. For example, if you weigh 150 pounds, 15 times your body weight would be 2,250 calories. Talk to your doctor about this calculation and be sure to make any necessary nutritional adjustments for allergies, diabetes, or any other medical issues.

Once you have everything in place, you’ll want to focus on one thing: consistency. It’s easy to get excited once you know how to bulk up; but after the tenth day their enthusiasm may wane. Get supportive friends, join online forums, get a personal trainer or trainer, or find some other way to keep your motivation high and keep you on track. Do what you can to turn these steps into clothes.

Finally, have an “exit strategy.” For example, if you’re 5’6″ and weigh 150 pounds, you probably want your realistic muscle goal to be no more than 10% of your current body weight. If you gain too much weight, it’s probably not muscle. Metabolism may change dramatically and can present new health problems. Always consult your doctor about your ultimate goals in staying healthy, which should be your number one priority.

Have fun and remember to lift smart now that you’ve learned how to bulk up and gain weight.