Build Muscle Mass

   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.

   Hello why don't you try protein powder as a supplement chicken meat is good Try and workouts in the gym there you can consult and make you a program for building muscle mass without the things you mentioned that obviously do not affect you well Try looking for options wishing

   There is a complete mess in your head. First, you do not know what BCAAs are, but you have decided that they are harmful to the skin and health (according to you). These are 3 essential amino acids (leucine, isoleucine and valine), which are essential in the composition of muscles. Put that way, your question is absurd. For 2 reasons: First, there is no protein (vegetable or animal) that does not contain them Second, you can not gain muscle mass (built mainly of them) without taking them in some form (vegetable or animal protein), because they are ESSENTIAL (look at the definition of essential amino acids).