I’m also 5’7 what I found works for me is HELLA protein, CREATINE!!!, manking sure u track ur workouts to make sure ur actually increasing weight/ reps. And tbh when I wanna grow I eat at maintenance/ surplus.

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Yes. More fuel=more capacity for muscular repair. Creatine also helps if you get the water intake with it^^^^^^^^. Do you know you basal metabolic rate/your maintenance? For 129 (lbs I presume) we usually calculate protein intake to be 1.5-2g per kg bodyweight, so as long as you’re 88-118 g of protein daily they’ll be growing

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