The diet part is easier said than done. I’ve been in your shoes and could never exactly figure out what “diet” meant. I’d think, but man I eat until I feel like I’m going to puke so I must be getting the calories in I need, but I wasn’t. Even worse, there are 10,000 articles out there that all contradict each other so at the end of reading a ass ton you’re still left confused. What I finally figured out was :
Shoot for a gallon of milk a day, lift heavy all of the time (leave your ego at the door-heavy is relative to where you are currently in your journey) and screw the bro splits for now. Protein, protein, protein, and then more protein from however you want to consume it. Slam 10 shakes a day who gives a s***! Eat lots of meat and veggies. Eat lots of nuts and oatmeal. Eat a huge plain baked potato right after every single workout. Buy lots of toilet paper and air freshener. It’s not perfect but you’ll put on weight and get strong. You’ll also put on fat but you’ll be bigger and stronger. Later, drop the fat and you’ll still be big and strong. Just try that for 6 months and you’ll be amazed with your progress.