Hello!
Before I start, I'll give you some background info:
I'm 19 years old male, around 1.85m tall and 69 kgs ( I think 13-14% body fat). I don't really want to lose or gain weight, unless it's needed, but I'd like to build some more muscle. I used to play basketball and tennis, but had to give up due to studying and a sprained ankle (almost broken), so for about 2 years I wasn't really working out.
I have a membership at the university gym, but last year I wasn't able (*cough* dedicated enough *cough*) to workout a lot.
The gym is really equipped, altought I don't think there are any personal trainers.
For about 1.5 month, I've been working out at home with some dumbbells (3kg ones, which are really light :/), mainly chest, arms and abs (my legs are in a good condition, so no need to focus on them). The gym is now open again and I plan on starting to work out there, in addition to continue working out at home. The plan is to go to the gym 3-4 times a week, working out at home the remaining days (unless it's needed to not work out 1-2 times/week).
I'll probably be running 2-2.5kms to warm up (treadmill), doing some weights (not sure if it's the correct term) for 40-60 minutes and then running a bit more.
Also, I'll probably start playing basketball again with some friends, but that may be completely casual.
Since I'd be working out at home too, I'd like to do some yoga, but I don't really know what to do :/
I want to pick up another sport:
I don't like football and swimming.
Tennis would be nice, but since I haven't played for a long time and none of my friends knows how to play, I wouldn't really workout.
I'm thinking of long jump/ short-distance running or hurdles. I've tried them a bit in the past and if I can fit them in my schedule it would be awesome!
The main problem is that I can't really control my diet.
I eat breakfast most of the times between 7-8 and dinner between 21-22. I also try to eat a fruit or two during late afternoon.
I'm almost everyday at the university from 9-15/16 and even though there is a restaurant at the campus, the dishes tend to be full of fat. Sometimes I eat a sandwich (white bread, feta cheese, olives, tomato) for lunch, or skip lunch completeley (which is bad). (the gym is also at the campus and my home is 45-50 minutes away since I'm not driving yet)
Some more things you may need to know:
I drink a lot of coffee (3-4 espresso's/day but without any sugar).
I don't like fish, except tuna and salmon.
I like chicken and turkey, but grilled, not roasted.
I drink some alcohol about once a week (not much, around 1-2 glasses, mixed with cola).
I don't drink soft drinks (except the cola mentioned above).
I avoid oily stuff (like mayonnaise, fries etc) and candies.
I walk a lot (almost an hour everyday, but that may change soon, since I'll be getting my drivers license).
I'd like my abs to be visible.
I don't really want to use a protein shake, unless it's 100% needed
So, to end this post: I want some suggestions about what to eat to avoid the diet problem mentioned above, which sport I should pick up, etc so I can build some more muscles!
I'll gladly provide more info, so feel free to ask!
Thanks!
TL;DR: Looking for suggestions to build some more muscles. Need info about working out at the gym, yoga and a new sport. I can't really control when and what I'll eat for lunch. (1.85m, 69kgs, male)