Hello! A boy of 15 years. I am 170 tall and weigh 52 kg. I don't like myself in my body - I'm too thin for my height and I have almost no muscle mass. I do exercises at home for legs-squats, for the abdomen and I also lift dumbbells - 3 kg each. I know I have to go to the gym, but I can't put up with it. Not because I don't want to, but simply because I'm a little worried. I know that food depends a lot on gaining muscle mass. I generally treat acne and cannot eat dairy products, eggs, white bread, white rice, sweets and fatty foods. I also avoid BCAA proteins - although they help, they are harmful to both the skin and health (in my opinion). I only eat chicken from the meat. Everything else is fruits, vegetables, oatmeal and a bunch of organic food - if I didn't eat meat I would be completely vegan. I've seen bodybuilders who are vegan,
1 mino_bom answered
My advice is to start doing push-ups and buckets, very slowly and with full range, so you will use your body weight as resistance, which is much better for building muscle mass, because you weigh 52 kg and dumbbells a total of 6 kg and accordingly, the effect will be much greater. In terms of nutrition, it should be rich in animal protein and also carbohydrates - these two components are important for increasing muscle mass. It must be clear to you that you need to radically change your diet to make progress. Eating as you are now will keep you at 52 kg, if you want to change you need to eat more calories.