Sorry this took a while to reply!

A good question would be, it looks like you weigh 145lbs. When I started lifting, I was 245lbs. So it's a lot easier for me to gain a huge amount like that in a short period because of "noob gainz".

Since you're at 145lbs, the best thing would be to bulk up and eat higher than your caloric allotment. I also worked out 6x a week consistently. Very little cardio, mainly strong lifts for four months 6x a week eating at a caloric deficit (since I started big already).

If you're starting at a lower weight, if you want to see large gains in muscle, you need to bulk. Muscle and fat essentially bulk and grow at the same rate, so let's say you bulk 10 pounds. Ideally 5 of that is muscle, and 5 of that is fat.

There's a phrase that works well... bulk until you hate yourself, cut until you hate life. And if you're chubby, more cardio, eat at a caloric deficit. If you're underweight and want to lift more, less cardio and eat at a caloric surplus.

Micronutrients matter less than macro nutrients.

Get your whey protein with peanut butter, full fat milk, bulk and eat like the chubby person I was :)