Leraje is known for this. You could do Lucifer demons as well.
I’m not a nutritionist or a doctor, but from what I understand, you need the right calibration of diet and exercise to achieve this, that’s all. Blaming genetics is just a negative mindset. Not to be cliche, but just do it.
I would start getting into both. If you want HUGE GAINS BRO then I’d look into lifting, maybe hiring a personal trainer for a session or two to show you proper technique so you don’t get injured. Even if you aren’t after the huge gains, bro, lifting is generally a good way to build strength.
From what I understand, if you want to build muscle mass then you need to eat more energy than you consume, or something like that. Pounding back ice cream and beers isn’t exactly the idea, but if you don’t get enough protein then you don’t build muscle, and if you burn lots of energy that can slow that as well. That’s why dudes trying to get mega huge don’t like cardio, cause it slows/reduces muscle growth.
You can also just do simple body weight exercises. Pushups (normal, diamond, wide), squats (ass to grass or half, like ground to halfway back to ground), and ab stuff (bicycles, normal with pelvis lifted, obliques, leg lift/hold things, etc) will develop your muscles and make you look much more fit if you just do it most every day. I recommend adding in flexibility routines as well. It won’t do what lifting does but it does tone your body and fill out your muscle, which imo looks much better than just regular skinny dudes of any gender. Just 30 minutes a day will do wonders if you keep at it.
Some people really just seem to enjoy hating on cardio, and if you are trying to be a power lifter then yeah I guess sure don’t do that (not advice don’t sue me). The question to ask yourself is what do you want out of fitness. Would you like to be out of breath walking up the stairs or jogging/swimming for 20 seconds? Would you like the health benefits of cardio? If you craft a good routine then you can have your muscle and your stamina, and all the health benefits that come with that.
For diet, again not a nutritionist, but I favor low carb. For weight loss keto is absurdly effective, but otherwise regular low carb I like because carbs are like a really short high in terms of energy but are also quite fattening. Healthy nutritional fats are good, as is medium protein intake, although again not a nutritionist, depends on your fitness goals.
It is what it is - are you willing to cut out the garbage food? I haven’t eaten anything that isn’t straight-up meat, eggs, dairy, vegetables, fruits, nuts, or chocolate in a good bit (just a touch of ice cream), and I have no cravings for anything else, and I never snack (aside from post-dinner chocolate bar). Supplements are largely snake oil, imo, for people who can’t handle a healthy diet and cooking. But I’m so busy! Please, don’t hit me with that crap. I cooked during the busiest times of my life, and no, you’re not busier, you’re just less efficient and time effective.
Once you get over the mental blocks it becomes very easy and enjoyable, and once you start seeing results it’s even better. Understand that this is a months-long process and that fluctuations happen, but again I’d ask yourself, when you look in the mirror completely naked, what do you want to see? I dislike body shaming, and health concerns aside, but it is what it is. Do you want love handles? Do you want skinny little noodle arms? Do you want wobbly little legs that tremble beneath your huge arms? Do you want your abs to be out without having to flex? Do you want to be that guy who gets pissed off when the hot guys are in the room, or is that you?
It’s a simple question. If you want girls (or whoever) to rub your chest and lick your abs, diet and exercise.
