Based on this info, I think that, at this point, changing only your diet is unlikely to positively affect your body. Simply put, your body would use the extra calories to store fat (maybe a lil glycogen) or build muscle (repairing and replacing damaged fibers). <enter> <enter> <enter> Therefore as u/azumel said, strength training (damaging muscle fibers) would help, complemented with a diet focused on appropriate macronutrient intake (plant based has worked well for me). You need to increase your caloric intake to account for the additional calories that strength training requires (both during exercise and during rest) Putting on some muscle can be difficult (impossible without an adequate diet) for some people, but it is worth looking into. <enter> I recommend to start with body weight exercises (squats, wall-sits, lunges, Push-ups, pull-ups, dips etc). Training with additional weights will be necessary if you want to gain significant muscle/size. Obligatory advice: focus on correct form before adding more weight. Lifting with poor form is dangerous and a waste of time. <enter> sites that have helped me:<enter> musclehack introduced me to Hypertrophy and a simple weight training program <enter> nerdfitness I really like steve's approach to health and fitness <enter>

whfoods This site is my fav for nutrient content <enter> speaking of nutrients, assuming youre actively building muscle the following table is a rough estimate of macros you should aim for at 110lb. <enter> Macro:|:G:|Cal:|%: -:|:-:|-:|-: Fat|70|630|0,32 Pro|100|400|0,20 Carb|250|1000|0,50 <enter> as with most things in life, put it into practice and adjust accordingly (Think energy levels, necessity, $, practicality etc). As you progess, you will need to increase overall caloric intake (unless youre maintaining) <enter>

It is also important to look into micronutrients (Vitamins, minerals etc) to ensure your body is functioning properly. Eating a balanced diet of Vegetables & fruits (mix up your colors) and a variety of grains & legumes should be enough for the average person, but it doesnt hurt to review your actual intake over a weeks time