Hi Joey,
I hope some more experienced guys will shine in but from my experience it is 70% Kitchen and 40% what you do in the Gym that makes gains.
I have grown from 145lbs at 6 foot to 165 lbs in 7 months by changing the quality and amount of food I eat.
Alot of people that I have talked to all agree that if you want to gain muscle you need to eat at a surplus of calories.
Some argue that you need complex carbs (Oatmeal/ Whole grain bread/Steamed Sweet potato) instead of processed simple carbs.
Others will preach that you can eat Pizza and drink Beer if it fits your macros. --> this never fits mine lol
Side note on IF. I have been doing IF for over 4 years. I posted here before but I have ulcerative colitis and IF has been a life changer.
By giving my stomach a chance to heal I have been off medication and anti-inflmation steriods now for over 3 years.
*Bulking on IF is a little difficult. I suggest that you eat 2-3 lunches and a mid day snack followed by a large dinner and a final snack around 8pm or 9pm depending on what time you fall asleep.
For me
last meal 8:00pm
bed by 11pm
Wake up 7:15am
BCAA's when i wake up * they have like 10 carlories and dont seem to upset my stomach
1st meal: 11:30pm ( oatmeal with protien Greek yogart no surgar 2 hard boiled eggs) 400 calroies
2nd meal: 1:30pm (Brown rice, Chicken Breast , Veggies) 500 calories
Mid day Snack protien Shack (bannana / Almond butter / kale / Protien powder / Almond Milk) 450 calroies
Workout around 5:20pm after work (small snack right after usually a protien bar without a bunch of sugar)
3rd meal 7 pm (Brown rice, Chicken Breast , Veggies, fish , etc ) 750 -900 calories
snack night: 8 pm Dark chocklate bar 88% plus dark choclate with low sugar 300 calories or sliced Avacdo
Anyways Man This is what I have been doing ;-)