how to put muscle on as a tall person

hi. i’m 6’4”, and struggled to put muscle on all my life until i locked in. this is what i’ve done that has changed this:

food

i calculated my maintenance calories to figure out how much to cut down to a lean physique, and revisited it again when i decided to begin to bulk. i calculated using this website.
i bought a food scale (this one specifically).

i started tracking calories and other relevant macros using a google sheet. everything i ate i put on my food scale, weighed it in grams, and noted it down each day in the sheet. nothing i have ever eaten since then has been untracked or unweighed.
i eliminated all other food except whole foods (i only eat chicken, turkey, and fish as meat sources; whole grains only oats and brown rice; occasionally spaghetti; only beans and almonds).
since you’re tall, you probably need to eat significantly more than what you currently eat to put on muscle. ignore this if you’re already bulking. in particular, try to hit 180g-200g of protein daily. probably the most important thing to do, because protein is the building block to muscle growth.

i didn’t hop between random workouts i saw online. pick a structured program (push/pull/legs, upper/lower, whatever fits your schedule), and run it consistently for months, not weeks. consistency > novelty.
i tracked my lifts the same way i tracked food. every session, i logged weight x reps x sets for every exercise. same notebook/app every time. if you’re not writing it down, you’re not going to know if you’re actually getting stronger. you’ll just be guessing.
i added weight or reps every week, even if it was a small amount. this is progressive overload. if i hit all of my reps, next session i add more weight, or a rep, or a set. the body only grows if you keep giving it a reason to. doing the same weight for the same reps forever = maintenance, not growth.
prioritize compound lifts first. squat, deadlift, bench, overhead press, rows, and pull ups, these move the most weight and hit the most muscle. i did these first in every session when i had the most energy, and then isolation work like curls and lateral raises after.
get enough recovery by sleeping. more isn’t always better. i made sure i was sleeping enough and not training the same muscle group into the ground with zero rest. muscle grows during recovery, not during the workout itself.
reassess every 6-8 weeks. if a lift stalls for multiple sessions in a row, that’s a signal. eat more calories if you’re not building, or check form, reload, or adjust the program. stop grinding blindly.

ancestors willing, this helps you.