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Well~ I am 5"8' and wish I could grow another 4... but at 22, I don't think it is happening :P
I think you are lucky there, you are have a good height, and you frame will allow mussle growth. Like most people said, you just need to give it a little time.
You need to eat lots of protein, you simply will not get great gains if you work out but don't get enough protein.
For you, because you also want to gain weight.. I would really recommend a good protein shake.
Also, you say you can't lift.. but I think you can. My friend with blown out knee was still doing some upper body lifting, but I don't know, maybe he is crazy. At least get some small free weights and keep them around your house.
Anyway, good luck.
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