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to the OP you need to take in more cals. you need to start to make all your meals a bit bigger and you need to start adding snacks and then make the snacks bigger and bigger until they are just small meals.
one of the easiest ways to get in good cals that will help you grow is to start drinking milk. lots of milk. look up "GOMAD" gallon of milk a day.
there are a hundred ways to GUESS how many cals you will need but regardless just pick one and then adjust from there. id aim for 5k. you wont get there over night and it will take time for your body to adjust and start using all those cals just give it time and work hard to get in 5k.
also 400g of protein is not needed but it will help. it will basically force you to stay anabolic and ensure you will always have enough protein to add muscle.
start a log take pics of everything you eat/drink. it will help!
one of the easiest ways to get in good cals that will help you grow is to start drinking milk. lots of milk. look up "GOMAD" gallon of milk a day.
there are a hundred ways to GUESS how many cals you will need but regardless just pick one and then adjust from there. id aim for 5k. you wont get there over night and it will take time for your body to adjust and start using all those cals just give it time and work hard to get in 5k.
also 400g of protein is not needed but it will help. it will basically force you to stay anabolic and ensure you will always have enough protein to add muscle.
start a log take pics of everything you eat/drink. it will help!
