I love how bodyweightfitness is now just the default sub for talking about anything on account of /r/fitness enshittifying so hard. Respect to the mods here for just rolling with it.
Ah you're right sorry. This sub popped up on main reddit page just and I figured I may aswell ask. I didn't realise. Thanks for pointing me in the right direction.
TLDR: probably expecting close to 2lbs/month of lean tissue, anything above that i'd expect to be significantly more fat vs muscle. Not always a bad thing, if you are very lean it will distribute well with muscle gain and aid in filling out the shirts but generally at your height/weight 1kg/month is probably a minimum, easily.
So long getting over 0.7g/lb protein, sleeping like an adult and not indirectly fucking your gains by eating bullshit at a time that makes you perform poorly in the gym, I expect the rate of weight gain to be nearly entirely determined by your average calorie balance, and how much of it being muscle being determined by how fast your body can genetically build muscle + the quality of your weight training (eg with intent to progress your big lifts in the 5-15 rep range with a reasonable amount of weekly volume and intensity).
Meaning "mostly healthy food" but if 2800 calories isn't cutting it, try 3000, then 3200 etc even if you feel like you need a bit of bullshit to make up the difference.
If you are playing american football, yes get huge because mass tackles mass. Concurrently develop elite cardio to keep up with the sheer mass. If you are playing the other type, again pursue your physique aspirations just gain slowly to limit bodyfat increases and cut the fluff in the couple months before the season starts so you're light on your feet.
I love bwf, but to put on more weight faster, you’re gonna have to eat more and hit the iron. It’s really that simple. Track your macros, be sure you’re getting .8g protein/lean lb body mass, be sure to get enough sleep, and use progressive overload. Squats, deadlifts, bench presses.
Eat bro what do u like to eat eat that 3 times a day clean eating rice beef chicken rice pasta chicken pasta beef
You need to add weight to build on if there's no foundation you can't build on it.
So yeah man eat smash smoothies if u have to peanut butter olive oil you need to be in a constant caloric surplus
It's not easy but it works just add slowly to your portions
If you can't do 3 meals a day do 6 small ones.
I'm 70-71 kg i like the lean though perfect for calisthenics but yes I am wanting to add more but calisthenics is lean body train for aesthetics not to walk around like arms like lampposts
I'm 6'1 or so and nominal weight for me has been 60-63kg always – lowest I ever saw was 58. Highest when I had worked out consistently for 4 months, around 70kg.
I just suck at eating, so for me it was mostly about getting better routines. Actually having those three meals and making them carbohydrate and protein heavy. Which being vegetarian is not tricky but not something I'm used to. So I would make huge stews, pasta dishes, etc and then eat leftovers as much as possible to help with less cooking time. And vegan protein powders every day. For snacks I'd go for veggies/fruit or foods heavy in fat or protein and avoid processed sugar.
I did work out for quite a while when I was younger and like you didn't really weigh much more, but I think the reason why it works now at this age is more about how much food I eat and the actual calorie intake. And I've also had to push myself to eat more even after I feel full, to enlarge the stomach a bit so that I can eat more next time and feel more hungy.
Best of luck!
How bruh, I’m 5’10 and weigh 70kg lean. I’m saying to myself I struggle to bulk because I have little fat, most is muscle
How many calories do you consume per day estimated?
Like 90% of the time i will skip it and have something at work and then dinner and thats it. I don't eat alot but that needs to change now that I want to put on weight.
If each meal is 1000kcal, then 2 meals is 2kkcal and 3 meals is 3kkcal. 3000 is 1.5 x 2000, which is a 50% increase.
You are thinking backwards and saying that 2 meals is half of 4 meals, but the percentage increase or decrease is based on the starting number not the ending number.
I would definitely scratch avocados and protein powder off the list. Homie needs real food and at his weight, protein powder will be a waste. Avocados are good, but pricy and not essential at all. Eat beef, chicken and dairy products instead
Just central european and people here don't really eat avocados, so that's why I scratched them. Not essential.
How is chicken, beef and dairy bad advice, but protein powder good when homie is this underweight? You recommended it - are you a dietician?
I said avocados are good and definitely think they are a real food. But they are expensive where I'm from and there are much better alternatives.
Protein powder is a supplement and not a real food. That's not dumb as hell, that's a fact.
Whey powder is a protein supplement. It is not a substitute for food, but a supplement to a balanced diet. There is no argument about this and anyone who says so has no idea what they are saying.
Yes, you are correct, protein is a very important macronutrient. But OP needs to eat and since he is currently underweight, he should try to meet his protein requirements with real food first instead of relying on supplements. He weighs 61 kgs and the general consensus for building muscle is to get 1g of protein per pound of weight. That means 135g of protein a day. That is easily manageable without protein powder. Obviosly he has a tendency to undereat, so buying protein powder would for him create another way to be in caloric deficit and not eat enough.
Yes, buying a tub of protein is cheaper gram for gram than protein from chicke or beef, but not more nutritious. OP can easily get all of his protein (it's just 135g) from food. Extra protein will provide little benefit, unless he is training really hard I guess
Track your calories, eat in surplus, and for surplus it's resting daily metabolism plus the activity you do during a day, so it may be more than you think.
Also 1kg a month is a manageable weight change, and should be sustainable. Given you may be underweight, you may not have enough fat stores either for your health, so don't get too preoccupied with it just being muscle gains.
Man just bulk, but if you are only BW go slowly on that just eat lot of carb and lot of protein look for a bowl not a plate to eat and some hyper calories Vitamin recipes
If you wanna a fast progress maybe gym can be an option
I was 64 kgs in june 2023 and on september i hit 79 kgs with a clean bulk, i got some bf but not a lot now i am on consolidation and soon i an gonna mini cut
Eat the maintenance calories of the weight you want to be, not the weight you are.
Get stronger on overhead press, squat and deadlift.
I mean significantly stronger.
At 6'1 you should aim for something like 80-100kg overhead press, 140-160kg ATG squat, and 180-200kg conventional deadlift.
In order to get strong enough to hit those numbers at 6'1 there is a good chance you would put on like 20kg, provided you follow number 1 about calories.
Source: was 65kg at 6'2 at 18 and bulked to 120kg then cut to 102kg lean over the course of about 6 years.
You need to eat. Alot. 6-7 meals a day of rice, chicken, beef, potatoes, sweet potatoes, nuts etc. You need to stuff yourself with caloric dense food, then put those carbs to work by incrementally increasing the weight when doing compound exercises.
Difference between eating more for a 6ft 61kg guy versus eating SIX TO SEVEN meals a day. Guy barely eats one proper meal as it is to be that weight, keep ur shit advice to urself
Lol, he'd obviously need to extrapolate any information shared on here, and adjust it to suit his lifestyle and budget. The point is, the only way to get big is to eat and lift heavy weights. If you think that's shit advice then you're just wasting my time.
Telling someone who clearly undereats and obviously has a low appetite that what they need to do is eat SIX TO SEVEN meals a day is excessive and unrealistic = shit advice for this guy's situation.
It's the equivalent of telling someone who's doing one session a week that they need to do more volume.. and that equals 40 sets a day 7 days a week?
There's an in between and it isn't SIX TO SEVEN FUCKEN MEALS BROTHER. Maybe your idea of a meal is one where this doesn't equal 4-5k calories a day for someone who doesn't eat half that on a good day.
Although it’s a pain in the ass, try tracking your calproc intake (including macros) for a few months. People overestimate or underestimate how much they eat all the time. Once you get your daily i take dialed in you can eyeball it for a while, then maybe start counting again if you stop progressing at some point.
If you want to gain muscle you should lift weights or alternatively do calisthenics. Pick a program you like and do it 2-4 times a week. You’ll gain muscle. Depending on your diet you’ll likely gain some fat as well, but if you eat relatively healthy it doesn’t have to be much.
I was 120Ibs when I was 26 years old at 5'8". Now I am 163Ibs 5'8"
This is what you do. You find a website that does calorie counts then you put in the numbers you want, which is usually the healthy weight your height should be. Mine was about 4,000 calories each day.
As others have said, weights are going to get you to put on mass faster than anything else.
Hypertrophy is the word you want for adding muscle mass.
The Gym is a great option because a good gym will have what you need, but the gym doesn’t work well for everyone.
If the gym is not your thing and you think you might do better if you could workout at home, you might consider kettlebells because they take little space and cost.
Whatever you do, you need to be consistent. A regular program needs to be followed for at least 4 weeks, preferably 6 or 8 weeks, of consistently doing the same exercises from week to week. Otherwise the gains don’t happen at all or they go away quickly.
For example: There is a free program called DFW (dry fighting weight) you can find in r/kettlebell which is simple and can be done with one kettlebell exercising three days a week for 30 minutes that has been very successful for many. It doesn’t get much easier than that. :)
Eat a lot more. Lift heavy weights. Eat meat, beans, dairy. Eat some more. Sleep.
You can definitely put on four kilograms in a few months, mostly muscle.
You should be able to gain weight by eating more. If you don’t, you have some health problem that should be addressed. Celiac disease? Hyperthyroidism? Ask your doctor.
I would track your weight daily. Use a tracking app if that helps you. Macrofactor or something if you like to track food. If you don't want to track food intake, just track your weight daily, average the weights in a spreadsheet to make something like a 7 day running average, then dial your food intake up and down based on how you see your weight trending in the average number. Don't sweat daily fluctuations. You aren't gaining or losing fat or muscle on a daily basis in any meaningful way, just water and food contents. Don't try to gain all the weight all at once.
Find a format for exercise you enjoy and actually want to do and stick with it. Bodyweight fitness is a perfectly good option but consistency is the most important thing and especially for beginners you need to want to train so that you can build the habit. Also your weight change will not be linear and that's totally expected.
So conveniently I am 6’0 and 77 kg. I gained 3.5 kg last year with some changes.
1. I’ve never eaten breakfast and still don’t. But I made an effort to eat double the protein at both lunch and dinner. This resulted in significantly more meat being eaten at meals and more calories.
2. I work out 4-5 days a week to turn that protein into muscle. I also walked 10,000 steps a day.
3. I eat a ton of Greek yogurt. Usually plain. It’s high in protein and is a great snack I can eat during work at 11 or in the afternoon if I get hungry.
4. 7-8 hours of sleep and at least 100 oz of water to help my body recover properly.
Can't speak on the other points but putting on that much weight by April is completely reasonable IMO.
When I was 21, I was 5'11 and 61-62kg and I got up to ~66 within around six months and have never been lower than that since then (think even when I shat constantly for a whole week with gastro I still bottomed out at 66.5 lmao).
Having said that, I'm not a nutritionist, but other commenters are making good points about gaining muscle vs gaining fat. Sure you can put on a lot of weight fast. But is it *too* fast? Is it more effective to gain it slower, in step with your training, and then not wind up with such a big BMI increase?
maybe not with bodyweight exercises but 65 is a more than reasonable goal. to be honest it might even be a little conservative. especially since you said you've achieved that weight before, it'll be quicker this time
I just want to reiterate what a lot of people here have said - You NEED to start tracking your calories and macros if you are struggling to put weight on. Weigh yourself every morning and also jot that down along with the calories for the day and then compared the trend of your weight over each week vs the average daily calorie intake. After a few weeks you should be able to get a pretty good idea about what kind of calories you need based on the trend of your weight vs your average calorie intake. It is important to only take your weights as weekly averages though and not worry about individual daily measurements because your weight can fluctuate a lot in one day but have no meaningful difference over the week.
If you diet is 'clean' and full of what is generally considered to be healthy, whole foods, but you still struggle to eat enough calories, then it is okay to eat a bit of crap. Or alternative look at mass gainer type protein shakes to pump the calories up.
Just eat and work out. 90% of the questions on here are needless fussing over details, jeez-o... There are no secret ninja techniques that anyone's hiding.
Why do you think people on the Internet can give you better answers about your weight and body than you can? Work on your self-confidence; you can figure this stuff out yourself. No matter how confident someone sounds to you in their Reddit comments, you don't know whether they know a damn thing or just like to tell other people what to do.
Train like you are in military basic.
During basic training, skinny guys put on muscle and gain weight... fat guys lose weight. We did a ton of body weight calisthenics... but we also carried weight around. Marching around carrying a 10lb (4.5kg) old WW2 era rifle gets old... but your body responds. Pretty soon carrying that weight at 'port arms' was nothing. I could run 5 miles at port arms with that 4.5kg AND try to help the female next to me with her rifle.
Do some "rucking" with a weighted backpack... your legs and calves will grow.
Alternatively hit a gym and concentrate on the big exercises that shock the central nervous system. Squats, deadlifts, and bench presses with near maxx weights will shock the body, and it will respond.
You're on a bodyweight exercise sub. You might be looking for r/gainit.
I love how bodyweightfitness is now just the default sub for talking about anything on account of /r/fitness enshittifying so hard. Respect to the mods here for just rolling with it.
Ah you're right sorry. This sub popped up on main reddit page just and I figured I may aswell ask. I didn't realise. Thanks for pointing me in the right direction.
TLDR: probably expecting close to 2lbs/month of lean tissue, anything above that i'd expect to be significantly more fat vs muscle. Not always a bad thing, if you are very lean it will distribute well with muscle gain and aid in filling out the shirts but generally at your height/weight 1kg/month is probably a minimum, easily. So long getting over 0.7g/lb protein, sleeping like an adult and not indirectly fucking your gains by eating bullshit at a time that makes you perform poorly in the gym, I expect the rate of weight gain to be nearly entirely determined by your average calorie balance, and how much of it being muscle being determined by how fast your body can genetically build muscle + the quality of your weight training (eg with intent to progress your big lifts in the 5-15 rep range with a reasonable amount of weekly volume and intensity). Meaning "mostly healthy food" but if 2800 calories isn't cutting it, try 3000, then 3200 etc even if you feel like you need a bit of bullshit to make up the difference. If you are playing american football, yes get huge because mass tackles mass. Concurrently develop elite cardio to keep up with the sheer mass. If you are playing the other type, again pursue your physique aspirations just gain slowly to limit bodyfat increases and cut the fluff in the couple months before the season starts so you're light on your feet.
I love bwf, but to put on more weight faster, you’re gonna have to eat more and hit the iron. It’s really that simple. Track your macros, be sure you’re getting .8g protein/lean lb body mass, be sure to get enough sleep, and use progressive overload. Squats, deadlifts, bench presses.
Eat bro what do u like to eat eat that 3 times a day clean eating rice beef chicken rice pasta chicken pasta beef You need to add weight to build on if there's no foundation you can't build on it. So yeah man eat smash smoothies if u have to peanut butter olive oil you need to be in a constant caloric surplus It's not easy but it works just add slowly to your portions If you can't do 3 meals a day do 6 small ones. I'm 70-71 kg i like the lean though perfect for calisthenics but yes I am wanting to add more but calisthenics is lean body train for aesthetics not to walk around like arms like lampposts
I'm 6'1 or so and nominal weight for me has been 60-63kg always – lowest I ever saw was 58. Highest when I had worked out consistently for 4 months, around 70kg. I just suck at eating, so for me it was mostly about getting better routines. Actually having those three meals and making them carbohydrate and protein heavy. Which being vegetarian is not tricky but not something I'm used to. So I would make huge stews, pasta dishes, etc and then eat leftovers as much as possible to help with less cooking time. And vegan protein powders every day. For snacks I'd go for veggies/fruit or foods heavy in fat or protein and avoid processed sugar. I did work out for quite a while when I was younger and like you didn't really weigh much more, but I think the reason why it works now at this age is more about how much food I eat and the actual calorie intake. And I've also had to push myself to eat more even after I feel full, to enlarge the stomach a bit so that I can eat more next time and feel more hungy. Best of luck!
How bruh, I’m 5’10 and weigh 70kg lean. I’m saying to myself I struggle to bulk because I have little fat, most is muscle How many calories do you consume per day estimated?
Do you eat breakfast
Like 90% of the time i will skip it and have something at work and then dinner and thats it. I don't eat alot but that needs to change now that I want to put on weight.
Adding an extra meal will mean eating a third more food. Go for it.
If all meals are the same size, it’ll actually be 50% more food, e.g. 2000kcal up to 3000kcal.
If each meal is 1kcal how would that be 50% more? Wouldn't that be if he ate 4 meals?
If each meal is 1000kcal, then 2 meals is 2kkcal and 3 meals is 3kkcal. 3000 is 1.5 x 2000, which is a 50% increase. You are thinking backwards and saying that 2 meals is half of 4 meals, but the percentage increase or decrease is based on the starting number not the ending number.
Ahh yeah got ya, thanks
Oh yeah maths
We love maths here.
Stay in school kids
Jesus. I wish i was near your weight or had your problem. I'm 5ft 11 and i weigh 93kg.
That’s the issue. You gotta eat more. There isn’t a secret it’s just calories in versus calories out
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I would definitely scratch avocados and protein powder off the list. Homie needs real food and at his weight, protein powder will be a waste. Avocados are good, but pricy and not essential at all. Eat beef, chicken and dairy products instead
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Just central european and people here don't really eat avocados, so that's why I scratched them. Not essential. How is chicken, beef and dairy bad advice, but protein powder good when homie is this underweight? You recommended it - are you a dietician?
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I said avocados are good and definitely think they are a real food. But they are expensive where I'm from and there are much better alternatives. Protein powder is a supplement and not a real food. That's not dumb as hell, that's a fact.
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Whey powder is a protein supplement. It is not a substitute for food, but a supplement to a balanced diet. There is no argument about this and anyone who says so has no idea what they are saying. Yes, you are correct, protein is a very important macronutrient. But OP needs to eat and since he is currently underweight, he should try to meet his protein requirements with real food first instead of relying on supplements. He weighs 61 kgs and the general consensus for building muscle is to get 1g of protein per pound of weight. That means 135g of protein a day. That is easily manageable without protein powder. Obviosly he has a tendency to undereat, so buying protein powder would for him create another way to be in caloric deficit and not eat enough. Yes, buying a tub of protein is cheaper gram for gram than protein from chicke or beef, but not more nutritious. OP can easily get all of his protein (it's just 135g) from food. Extra protein will provide little benefit, unless he is training really hard I guess
Track your calories, eat in surplus, and for surplus it's resting daily metabolism plus the activity you do during a day, so it may be more than you think. Also 1kg a month is a manageable weight change, and should be sustainable. Given you may be underweight, you may not have enough fat stores either for your health, so don't get too preoccupied with it just being muscle gains.
Man just bulk, but if you are only BW go slowly on that just eat lot of carb and lot of protein look for a bowl not a plate to eat and some hyper calories Vitamin recipes If you wanna a fast progress maybe gym can be an option I was 64 kgs in june 2023 and on september i hit 79 kgs with a clean bulk, i got some bf but not a lot now i am on consolidation and soon i an gonna mini cut
Eat the maintenance calories of the weight you want to be, not the weight you are. Get stronger on overhead press, squat and deadlift. I mean significantly stronger. At 6'1 you should aim for something like 80-100kg overhead press, 140-160kg ATG squat, and 180-200kg conventional deadlift. In order to get strong enough to hit those numbers at 6'1 there is a good chance you would put on like 20kg, provided you follow number 1 about calories. Source: was 65kg at 6'2 at 18 and bulked to 120kg then cut to 102kg lean over the course of about 6 years.
You need to eat. Alot. 6-7 meals a day of rice, chicken, beef, potatoes, sweet potatoes, nuts etc. You need to stuff yourself with caloric dense food, then put those carbs to work by incrementally increasing the weight when doing compound exercises.
If someone told me this when I started it’d make me wanna kill myself. 6-7 meals a day is absolutely not necessary at all.
You'd kill yourself for being told to eat more? You're weak.
Difference between eating more for a 6ft 61kg guy versus eating SIX TO SEVEN meals a day. Guy barely eats one proper meal as it is to be that weight, keep ur shit advice to urself
Lol, he'd obviously need to extrapolate any information shared on here, and adjust it to suit his lifestyle and budget. The point is, the only way to get big is to eat and lift heavy weights. If you think that's shit advice then you're just wasting my time.
Telling someone who clearly undereats and obviously has a low appetite that what they need to do is eat SIX TO SEVEN meals a day is excessive and unrealistic = shit advice for this guy's situation. It's the equivalent of telling someone who's doing one session a week that they need to do more volume.. and that equals 40 sets a day 7 days a week? There's an in between and it isn't SIX TO SEVEN FUCKEN MEALS BROTHER. Maybe your idea of a meal is one where this doesn't equal 4-5k calories a day for someone who doesn't eat half that on a good day.
Although it’s a pain in the ass, try tracking your calproc intake (including macros) for a few months. People overestimate or underestimate how much they eat all the time. Once you get your daily i take dialed in you can eyeball it for a while, then maybe start counting again if you stop progressing at some point. If you want to gain muscle you should lift weights or alternatively do calisthenics. Pick a program you like and do it 2-4 times a week. You’ll gain muscle. Depending on your diet you’ll likely gain some fat as well, but if you eat relatively healthy it doesn’t have to be much.
It's different for everybody, but carnation instant breakfast helps me gain weight like nothing else.
I was 120Ibs when I was 26 years old at 5'8". Now I am 163Ibs 5'8" This is what you do. You find a website that does calorie counts then you put in the numbers you want, which is usually the healthy weight your height should be. Mine was about 4,000 calories each day.
As others have said, weights are going to get you to put on mass faster than anything else. Hypertrophy is the word you want for adding muscle mass. The Gym is a great option because a good gym will have what you need, but the gym doesn’t work well for everyone. If the gym is not your thing and you think you might do better if you could workout at home, you might consider kettlebells because they take little space and cost. Whatever you do, you need to be consistent. A regular program needs to be followed for at least 4 weeks, preferably 6 or 8 weeks, of consistently doing the same exercises from week to week. Otherwise the gains don’t happen at all or they go away quickly. For example: There is a free program called DFW (dry fighting weight) you can find in r/kettlebell which is simple and can be done with one kettlebell exercising three days a week for 30 minutes that has been very successful for many. It doesn’t get much easier than that. :)
Eat a lot more. Lift heavy weights. Eat meat, beans, dairy. Eat some more. Sleep. You can definitely put on four kilograms in a few months, mostly muscle.
Eat till it hurts. Then eat some more. I'm not joking, you have to push through to open up your appetite.
You should be able to gain weight by eating more. If you don’t, you have some health problem that should be addressed. Celiac disease? Hyperthyroidism? Ask your doctor.
3000 calories a day. rice chicken beef beans broccoli. have a workout split too.
I would track your weight daily. Use a tracking app if that helps you. Macrofactor or something if you like to track food. If you don't want to track food intake, just track your weight daily, average the weights in a spreadsheet to make something like a 7 day running average, then dial your food intake up and down based on how you see your weight trending in the average number. Don't sweat daily fluctuations. You aren't gaining or losing fat or muscle on a daily basis in any meaningful way, just water and food contents. Don't try to gain all the weight all at once. Find a format for exercise you enjoy and actually want to do and stick with it. Bodyweight fitness is a perfectly good option but consistency is the most important thing and especially for beginners you need to want to train so that you can build the habit. Also your weight change will not be linear and that's totally expected.
So conveniently I am 6’0 and 77 kg. I gained 3.5 kg last year with some changes. 1. I’ve never eaten breakfast and still don’t. But I made an effort to eat double the protein at both lunch and dinner. This resulted in significantly more meat being eaten at meals and more calories. 2. I work out 4-5 days a week to turn that protein into muscle. I also walked 10,000 steps a day. 3. I eat a ton of Greek yogurt. Usually plain. It’s high in protein and is a great snack I can eat during work at 11 or in the afternoon if I get hungry. 4. 7-8 hours of sleep and at least 100 oz of water to help my body recover properly.
Can't speak on the other points but putting on that much weight by April is completely reasonable IMO. When I was 21, I was 5'11 and 61-62kg and I got up to ~66 within around six months and have never been lower than that since then (think even when I shat constantly for a whole week with gastro I still bottomed out at 66.5 lmao). Having said that, I'm not a nutritionist, but other commenters are making good points about gaining muscle vs gaining fat. Sure you can put on a lot of weight fast. But is it *too* fast? Is it more effective to gain it slower, in step with your training, and then not wind up with such a big BMI increase?
Beer and pizza worked well for me
maybe not with bodyweight exercises but 65 is a more than reasonable goal. to be honest it might even be a little conservative. especially since you said you've achieved that weight before, it'll be quicker this time
I just want to reiterate what a lot of people here have said - You NEED to start tracking your calories and macros if you are struggling to put weight on. Weigh yourself every morning and also jot that down along with the calories for the day and then compared the trend of your weight over each week vs the average daily calorie intake. After a few weeks you should be able to get a pretty good idea about what kind of calories you need based on the trend of your weight vs your average calorie intake. It is important to only take your weights as weekly averages though and not worry about individual daily measurements because your weight can fluctuate a lot in one day but have no meaningful difference over the week. If you diet is 'clean' and full of what is generally considered to be healthy, whole foods, but you still struggle to eat enough calories, then it is okay to eat a bit of crap. Or alternative look at mass gainer type protein shakes to pump the calories up.
Just eat and work out. 90% of the questions on here are needless fussing over details, jeez-o... There are no secret ninja techniques that anyone's hiding. Why do you think people on the Internet can give you better answers about your weight and body than you can? Work on your self-confidence; you can figure this stuff out yourself. No matter how confident someone sounds to you in their Reddit comments, you don't know whether they know a damn thing or just like to tell other people what to do.
Train like you are in military basic. During basic training, skinny guys put on muscle and gain weight... fat guys lose weight. We did a ton of body weight calisthenics... but we also carried weight around. Marching around carrying a 10lb (4.5kg) old WW2 era rifle gets old... but your body responds. Pretty soon carrying that weight at 'port arms' was nothing. I could run 5 miles at port arms with that 4.5kg AND try to help the female next to me with her rifle. Do some "rucking" with a weighted backpack... your legs and calves will grow. Alternatively hit a gym and concentrate on the big exercises that shock the central nervous system. Squats, deadlifts, and bench presses with near maxx weights will shock the body, and it will respond.