Genuine tips on diet please read caption

21 M almost 3 years into gym on and off Was in best shape I achieved couple of months ago by regular training and dieting. The problem is i gained fat too majorly my muscle mass was very less, small arms almost no triceps and chest couldn’t complete protein intake because don’t have much options being a vegetarian and protein on and off too. So where am i lacking the training or diet? Cuz I can’t understand i do think that my intensity is where i lack but the major part is of recovery where i lack a lot. Please help if you have experience on diet building and gaining more muscle mass 5’10 height 80 kg currently How do i complete my protein intake Had to quit panner for hair fall issue