Weight gain.

You can easily gain 7 kg of bodyweight through bulking, but gaining 7 kilos of muscle mass in 3 months is impossible.

 

Find your maintenance calories and eat at a slight surplus (+100-300 cals) and make sure you eat your protein. I'll recommend 2g/kg bodyweight of protein which in your case would be around 110g per day. Everything else comes down to proper weight training, rest and attitude.

 

Yes, it should be, but remember that muscle is built through recovery. If you stay consistent in your routine, and eat correctly, I guarantee that you will see results.

I would love to help you track your progress, DM me if you need help

 

I would say just enjoy your working out, play with different workouts and manners of eating, try this, try that, go for your goal but don't be upset when you fall as we all must fall.

I must say I've been working out since age 18 and it's one of the joys of my life. 7 days a week, 6 if I'm busy, 30 pushups a day since Jan 1, 2017, weights, kettle bells, swimming, biking, fast-walking (can't run anymore, my back and feet detest it plus all I do is wish it was over.)

You are 23 - you'll be working out when you're 33, 43, 53 and beyond. People will come and go, your workouts won't. It'll be your friend and your happy place, plus the girls won't mind a bit!

Listen to these other men, and go for it, young man. Wishing you the best.

 

Wow 54 sounds almost worrying. I m smaller than you but weigh around 80 to 85.

Try not to overdo the exercise, because muscles also need a lot of rest to grow. Do high intensity workouts with maybe 3-8 reps. If you reach 8 reps you can increase weight.

But I think that even regular pushups, burpees, situps, planks, pullups, dips (body weight exercise) should do the trick in your position. Stay on your goal for at least 3 months!

 

I wouldn't suggest muscle powder because it might have lead in it. I would suggest eating real food to gain your nutrients