I was 42kg entering uni and struggled to hit 50kg without junk food. What actually worked: • Ate every 3hrs (breakfast 7am, snack 10, lunch 1, snack 4, dinner 7, snack 10pm) • Focus on: rice, eggs, chicken, milk, peanut butter, dates • Weight training 3x/week — pushups → dumbbell rows → squats • Slept 8hrs minimum, no all-nighters +9kg in 12 weeks with body composition unchanged (mostly muscle + healthy fat). Happy to share full weekly plan.