As a nutritionist with a focus on health and fitness, I can provide you with some general guidelines on how to increase your body mass in a healthy way. It's important to note that the term "get thick" can be interpreted in different ways, but I'll assume you're referring to gaining muscle mass and improving overall body composition.

To get thick, you should focus on a combination of a well-balanced diet, strength training, and adequate rest. Here's a breakdown of what you might consider:


1. Protein: Consume enough high-quality protein to support muscle growth. Aim for at least 1 gram of protein per pound of body weight if you're engaging in regular strength training.


2. Calories: Eat more calories than your body burns to create a surplus, which is necessary for muscle growth. A caloric surplus of 250-500 calories above your maintenance level is a good starting point.


3. Carbohydrates: They provide energy for your workouts and help replenish glycogen stores in your muscles post-workout.


4. Fats: Healthy fats are essential for hormone production and overall health. Don't be afraid to include sources like avocados, nuts, seeds, and fish oil.


5. Fruits and Vegetables: They are rich in vitamins, minerals, and antioxidants that support immune function and overall health.


6. Hydration: Drink plenty of water to support all bodily functions, including muscle growth.

7.
Nutrient Timing: Consuming protein and carbs around your workouts can help with recovery and muscle growth.

8.
Rest: Give your muscles time to recover and grow by getting enough sleep and taking rest days.

9.
Supplementation: While not necessary, certain supplements like protein powder, creatine, and branched-chain amino acids (BCAAs) can support your goals if used correctly.

Remember, it's not just about eating more; it's about eating the right foods at the right times and in the right amounts. It's also crucial to pair this with a consistent strength training program tailored to your goals.

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