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Exercise note from appt with Jemal

Protein intake
1.2g/kg maintain (78g)
2g/kg grow (130g)

Proper diet is 70% of the battle.

Increase calorie intake as well, 2500 to 3000.
Recommend peanut butter scoop to shakes, or other nuts or good fats like avocado, pbj as a snack. That will add calories. Not a fan of weight gainers bc not as nutritious.

Deadlifts... Single best growth exercise as it incorporates every major muscle group.
Do 5 sets with 10 reps.

You can build a great workout around deadlifts.

Another good one is pull ups.
As for the core, if done properly needs rest like other groups.
Rest important between sets. Major group workout up to 2 mins. Minor up to 1 minute. You can get super sets in between rests.

Super sets are great. Recommend.

Steam room / sauna are both great for recovery.

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