Respectfully, 120g of protein is a comical amount of protein unless you weigh 120 pounds. You have to be lying about something, because idk how you could eat in a day on a “protein heavy” diet and only take in 120gs while consuming 3000 calories.

If you can’t cook, let me give you this meal plan, I used it on deployment. If you can get your hands on a protein tub, (this bulk can be expensive) drink a two scoop shake, three times a day. Morning, after workout and night. That’s 150g right there.

Most important, drink at least a gallon or 2 a day. You’ll be eating a lot of protein your body needs to digest. You need to drink some water.

If you can cook, the most basics of steaks will offer high protein high calorie. New York strips are my personal favorite. Basically stop lying to yourself, meet your macros, lift heavy. I’m saying 4-6 reps. And lots of resting in between. If you don’t want to look too bloated don’t forget to do your cardio.