hi!

Hi new here. I need to gain weight whilst gaining muscle.
To set the story was around 16 stone start of the year but cycling to work and working for 12 hours just shaved it all off. Muscle has virtually left totally!

I need to gain weight and pack muscle at the same time.

Im trying to figure out what calorie intake i need daily. I plan to exercise 5 days a week.
Food wise. At work its rare i get chance to eat so will use a high intake shake. Around that though im lost at what i should be eating outside of that. Hate fish sadly lol. Meats okay but pricey. Im more of easy food person. So need to do away with the rubbish but eat high calorie food. Trying to read through a lot of information but getting lost.

So yeah to sum up currently at 72lbs. Need to raise this a lot. Bulk and muscle at the same time. I dont have a specified weight to get to. its a case when i think i look okay i will just maintain it. I cycle 8 miles 4 times a week also so have to plan that out

Thought id ask here in case anyone can do a dummies guide. There is a lot of conflicting information wih regards to bulking and foods etc