These are the basic nutritional requirements. Secondly, you should exercise the parts you need to expand every week, such as chest, shoulders and back, to make them meet your physical requirements.
Recommend a scheme without any equipment:
Do chest exercises on Monday (push-ups in groups of 20, 4-5, slow motion standard, rest between groups 1 min).
Back exercises on Tuesday (pull-ups, 8 groups, 3~4 groups, slow movements, rest between groups 1 min, and there are pull-ups in public fitness areas in general communities).
Legs on Wednesday (sprint 100 m, run with all one's strength, 3 times, rest for 3 minutes between groups, take the stairs, and go to the 20th ~ 30th floor).
Do shoulder exercises on Thursday (use two mineral water bottles filled with sand, one group lifts horizontally for 30 times, 3~4 groups move slowly, rest between groups 1 minute, and the same is true for the last lift).
Chest on Friday, back on Saturday and rest on Sunday. Repeat this way, so that your training can be completed on campus or in the community, and it won't take too much time. After each muscle exercise, it takes 48 hours to repair, lasting 2~3 months, and your weight will definitely increase. As for the supply, I suggest you eat muscle-building powder before training and protein powder before going to bed. At other times, if it can be supplemented with natural food, it is also possible.
If you don't want to eat protein powder, you can use other things instead, such as beef and chicken breast.
There are sit-ups before going to bed every night. One group can do it until it can't move.
If you persist, you can see that your body is getting bigger and stronger.