You'd probably make a beast of a middle distance runner 800-3200 meters. With your increased elevation you will certainly benefit from high altitude training.
But if you want to put on muscle just eat a lot more (preferably healthy meals) and go with about half a gram to a gram of protein per pound of body weight per day. If just gaining mass is your goal you should get a blender and use this recipe; handful of spinach/kale, 1cup of oats, cup of mixed frozen fruits, couple scoops of whey protein and or casein protein, raw eggs (wash/scrub the shell first) 1 fresh banana, and a couple spoonfuls of peanut butter or almond butter. Add water or milk to blend.
Note; you don't have to use raw eggs or even use them at all. If you want a safer alternative to raw eggs you can buy liquid egg whites and you wont have to worry about getting salmonella, or as aforementioned you don't need eggs at all.
As far as a workout routine would go I would search bodybuilding.com for a beginner's muscle/mass building plan. You should start slow and progress in time.
A routine that worked well for me when I wanted to gain muscle mass was working out 4 days a week-
Day 1 - Chest / Triceps - Bench press 4 sets 12 reps. Incline bench press 4 sets 12 reps. Dumbell chest flies- 4 sets 12 reps. 4 sets of 10-20 pushups til fatigue. Dips 4 x sets of whatever you can do. Tricep pulldowns 4 sets 12 reps. Skull crushers 4 sets 12 reps
Day 2 Rest
Day 3 - Biceps / Back - Pull ups wide grip multiple sets. Dumbell rows 4 sets 12 reps. Seated rows 4 sets 12 reps. extra wide grip barbell pulldowns 4 sets 12 reps Biceps - Multiple different
Day 4- Rest
Day 5- Shoulders / Abs - Dumbell shoulder press 4 sets 12 reps, shrugs 4 sets 20 reps (always felt that shrugs could be higher reps) Arnold shoulder dumbell press 4 sets 12 reps ab machine crunches, planks
Day 6 -Leg day Squats/Leg press/Leg extension/Leg curls/ (usually the hardest day if you do it right)
Day 7 - Rest
Rinse and repeat this cycle for 2 months and know that if you stick to this plan you will get stronger. As you progress in strength and start to notice your body becoming stronger you can increase the weights a bit and drop the reps a bit. Eventually you will be using much heavier weights for fewer reps and building your muscles even more (IE: 6 reps instead of 12 and 5-6 sets instead of 4)
Remember that eating healthy is important and eating more is key to building muscle/mass. I strongly recommend adding a cardio routine to your plans as it is good for everyone.
Good luck m8! I wish u luck on ur journey.
This post was edited by FLegend on May 27 2017 02:33am