I'm totally new to all this body building stuff and so let me tell you about myself.
18 years old male
5ft8.5 (still growing
but only 55kg
Others my age and height seem around late 60's/ 70 kgs) My routine involves
Doing "breathing" yoga in the morning - breathing yoga where you blowout through your nose in a sharp breath and make your stomach muscles contract.
It forces the gas in your stomach to go out and removes that general feeling of bloatedness. I do this for 5 minutes
(I can provide a youtube video if you want) - my core is also pretty tight because of this. None of that 30 day abs challenge for me since this exercise I do is for life
Then I breath through one nostril and out the other and deep breathes in and out to remove stress and other aliments.
I then stretch to the ceiling and then touch my palms to the floor for flexibility (and trying to grow taller) Ok after that my Diet is as follows:Breakfast
A 1/4 table spoon of "Amla chura" + 1 glass of water - basically Ayurveda medicine which is Indian gooseberry all ground up to provide fibre and it helps with eye conditions.
Ready break instant porridge
+ 1 banana Lunch
A bowl of white rice with pulses - pulses vary depending on what is cooked on the day
(yes that's right as a student I still live and eat what is given at home fortunately/ unfortunately depending on how you view it - fortunate because i'm in a vegetarian household so am generally healthy already
and vegan diet was the next step
and unfortunately because it makes my post sound totally different to most of whats on this forum! :S )Later on
1/4 spoon of Barley grass powder for fiber
A scoop of Hemp protein Dinner
A bowl of white rice with pulses or chick peas or some form of vegetarian curry
+ Triphala Chura - a Ayurveda powder to help with digestion.
If you're wondering why I take all these powders/ "chura" it's because i'm trying to flush out the artificial sugar from my system which I ate during my exam period and resulted in me getting psoriasis on my legs which gradually came and built up over a period of 2 months and now I have like 3 bleeding patches on each leg! But with these powders and yoga it's made a big difference and getting better gradually. Anyway moving on my lifting routine involves
Using a 10kg dumbell at home since i'm saving up for a gym since they are all really expensive at the moment
(If I get into university - results this Thursday - I will have access to a cheaper one - but until then
I bicep curl it 5x4 or 5x5 every 3 days
I also do a tricep movement where I hold the dumbell in a diamond position and bring it behind my back and lift it up and down 12 times (I do this twice)
I work my traps by dumbell shrugs 12 times x 4
I also do floor press with this 10kg
I have done this now 3 times a week for 3 weeks and my arms have gotten bigger and my chest muscles can do that tensing movement where they go a tiny bit up and down
Anyway what can I add to my diet to put on weight and bulk and any other exercises to increase mass?
Thank you for taking the time to read this all!