Eat more. A classic approach is to consume the same grams of protein as your target weight. If you want to weigh 190, then consume 190g of protein (divide it into 6 meals, so you need about 31g of protein per meal).
As for the 3 basic exercises that build the most muscle mass, go with bench press, deadlifts, and squats. There are so many exercises out there for every muscle group, as you progress you'll figure out which ones work best for you.
Bulking as in gaining muscle mass, or bulking as in eating a !@#$ ton of useless calories that people think they need in order to gain said muscle mass?
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Since you don't have much mass or fat I'd start eat tons of protein and healthy fats. Your metabolic rate Is probably around 1750-1900 cals a day. The only reason you don't gain weight is that you don't make up the deficit from running all the time, whIch could be another 500 cals a day.
If you haven't done much heavy lifting, I'd do starting strength. If you have a 5x5 or something might work.
You need to eat like a madman.
i suppose you could start with the classic bench, pull up, squat trio
160lbs? start by eating a cheeseburger
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