I am 5ft 3in, 91lbs, 18 years old. I want to gain weight in my upper body (which is bony), not my belly. My thighs are fatty. What exercises and what food should I eat at what times? What I have to work with is protein shakes, L-glutamine capsules, and creatine capsules and an 8lb weight. What time should I take the supplements and what should I do in general?