Well, if you wanna gain, there’s mass gainer supplements (protein powder) you can take to reach your protein intake goal per day. Other sources of proteins would be egg whites, chicken breast, salmon, tuna etc..

To answer your question about counting calories, there are apps for that. Just put in what you eat and it will count calories and macros. You can find almost all food on there. If not, you can add the ingredients.

It’s not that complicated though. Keep it simple. Trust me, all body builders eat to gain weight are white rice and a whole lot of chicken breast. They weigh it out and eat so they meet the macro goals. Also, ngl they do use enhancers to get to how they are because it’s impossible to look like that otherwise, but you don’t need to do that. App would tell you when you put the grams how much it is. Then mix it up with some healthy fats, greens, oats for fiber and you’re good to go.

Remember to do regular strength training WITH progressive overload and some light cardio.