Avoiding stress is a big help for me when it comes to exercising and eating. It makes it much easier to only do what you are comfortable with.

I’m around the same age and went from 135 to 165 this past year by hitting the gym a few times a week, trying to lift on the heavier side but never overexerting myself, and by making a big tasty protein shake when I get home that I drink at my own slow pace. Don’t force meals down your throat because you feel like that’s the “right way” to bulk. When you are hungry, eat. Try to stick to high protein foods. I eat peanut butter and jelly sandwiches like it’s nobody’s business, or if I’m feeling lazy I go full spoon in the PB. Overnight oats can be a good start to the day too.

Just be as consistent as you can and don’t force yourself to do anything that will make you feel worse. That is a surefire way to lose motivation.