how to maximize duplication of adipocyte making it harder to cut later on and easier to get fat again 101.
you expect to gain weight without fat building up? as long as he doesn't exceed +300/400kcal daily he won't be too chubby
and also you would need prolonged periods of time of eating big surplus to even get to adipocyte hyperplasia
when i was your age i was in the exact same situation i was like 5’9 50kg in 2022/ early 2023, genuinely thought i was eating so much and wondering why i never gained weight, then i started to track calories every single day and realised i wasnt getting enough in, make sure to calculate ur maintenance download something like myfitnesspal use the free edition its not much different slightly less convenient to use, and since ur not going gym yet id say start of with consistent 100 pushups a day and pull ups if u can and buy resistance bands, when u start tracking u will notice gradual increase in weight eat in a 300-500kcal surplus, i was looking for wuicker results so i tended to overeat junk kcals like nutella on waffles and some other bullshit snd reached 70 within a year and then joined a gym
stay within maintenance calories or an increase of max 400 calories which should be used on carbs to increase performance therefore higher motor unit recruitment and if you dont have a gym look into isometrics they provide the same stimulus as regular exercises for information on isometrics look up guides from people like yo talks or keenan malloy i personally would recommend to then do a full body every other day split so you're training everything 1 day on one day off
also whilst home gyming ensure ur atleast getting in 100g of protein by any means necessary
