go on protein diet
eat foods with protein and calcium and exercise
At your age, you need to build bone mass more than muscle. You can't build anything without working out. Look up what the word "supplement" means.
Creatinine may help. Protein, of course, perhaps using some of the healthier meal replacement formulas. Be careful with too much calcium as it can lead to kidney stones (20-40 y/o is prime-time).
Pls take a look at my profile, and then consider adding me to your circle. Thx.
anything that diminishes brain power