I'm 180 cm tall, about 73 kg, body fat last checked 3 months ago was 15%, basically, I am scrawny. My target is to gain 5 kg muscle mass and I'll be happy. Don't intend to have huge muscles because I don't have the time to maintain them. I'm a medical student so meal times and hours are very crazy most of the time.
Currently, I am doing early-morning exercises (three days cardio about 30 mins run, three days resistance of about 45 mins) and evening exercises (on resistance days about 45 mins). I'm following Tony Horton's Bring IT program, and top it with some back and chest exercises in the evening of resistance days but not very religiously on the diet because it's kind of difficult to follow that strictly since my schedule and meal times are crazy. I'm a huge bodyweight exercise fan but i don't mind some dumbbells work. Gym is out of the question (no time to travel).
1. I can't gain weight - either not eating enough or not working out enough
2. I find it difficult to concentrate during workouts, any tips?
3. I'm on SciVation 100% whey at least one shake each day.
4. I want to build chest, back, shoulders, arms and legs - everything but I thought I ought to focus one by one?
p.s. Is it possible to build and lose fat at the same time?
Please help! I've gone through so many websites etc and now I'm basically overloaded with information.