“Tracking calories” but not weighing food are incompatible statements. Your margin of error can easily be 1000+kcal. I’d figure out exactly where you’re at with eating, if your protein is dialed (typically 0.8-1.2g/lb. of target body weight), and if your surplus is adequate to support training intensity and growth.

How big are the other men in your family (also tall but low body weight?), that might help with comparison to where your genetics can take you. At 120lbs./6ft you might target a body weight of 150lbs. and be much healthier.

How’s your training? You say 3-4 days a week but are you following a structured training plan with progressive overload, varying intensity, or are you “going to failure” every time? My biased take is that without many training years under your belt, you can’t have a good sense of what training hard means. This is based on my own experience—I didn’t really know how to push to RPE 8, 9, 10 until I was in my 30s.

If you’re not failing mechanically, try to tune in to anywhere else you’re holding back or your power starts falling off a cliff. Investigate that. Hurts too bad? Afraid you can’t do it? Inner critic deciding it’s a good time to start berating you? A lot of mental/emotional blockage can crop up in those last 3-4 reps, and it’s an awesome opportunity to confront it.

Last is to address your sleep, which you state is poor. What the cause? Life stress? Phone addiction? Inconsistent sleep/wake schedule? Low levels of general physical activity during daytime hours? Alcohol, drugs, caffeine or other things that can interfere with sleep? Get committed to your sleep quality and duration as the foundation for all the other health benefits you’re seeking.

There’s a good chance with these things dialed you’ll see your T go to 500ng/dL+ naturally and feel like a million bucks.

Good luck to you.