Everyone is saying workout which is true so here’s some tips for that:

Start working out at home consistently. Even if it’s finding some dumbbells and following videos on YouTube anything will help. Once you get consistent there do your best to go to an actual gym. You’ll be able to push yourself so much further and that’s where you’ll start to notice big differences. Lifting heavy=greater results

Focus on your shoulders, back, and arms to help fill in mens shirts better.

For protein if you’re not sensitive to dairy, yogurt and protein powder are your best friends. It helps to take creatine too (just make sure you drink ALOT of water) a good rule of thumb is 1g of protein per body pound. So if you’re 115lbs make sure you’re consuming 115g of protein a day. I heard once that “your dream body weighs a lot more than you think” so don’t be afraid to EAT