Gym and Eating Program help.

[Dark Crow]

I'd say use your body as the weight that way you won't injure yourself.
Push ups ,sit ups, pull ups, static excercises, lie down keep your legs straight and raise them both to 45 degrees (continuous reps).
Change the rythm of the push ups fast reps mixed with real slow ones.
Also try different varieties of push ups, sit ups and pull ups to work out different muscles of the body.
Strengthen forearms and the body's core.

You will look like bruce lee in no time

 

[HDS]

Wtf?

 

[Dark Crow]

Exactly @HDS

 

[Random Hero]

Sorry for bumping this thread. but thank you all for the help and comments I really appreciate it.

 

[Lament]

Sorry for bumping this thread. but thank you all for the help and comments I really appreciate it.

Go to anabolicsteroids.co.za (don't let the name scare you off), there is a forums with lots of help, they can assist you with a proper diet or at least give you valuable tips. But just looking at your diet, you will have to eat loads more.
The diet you posted you will never ever put on any mass, that's almost a cutting diet