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Supplements are not the answer. Find out first what caused the pain and then correct it. Many times it is bad form. What exercises were you doing just before the pain started?

If you give quantities and types of foods I can provide you with a complete nutrition breakdown. Many times the results show micro and macro nutrient deficiencies.

The type of fat is more important than the quantity. For optimum health you should strive for a 4:1 omega 3 to 6 ratio. Too much omega 6, which is common in the standard American diet can lead to inflammation and congenital heart decease.

I would do one or two movements for each muscle group. Inclined dumbell curls with strict form will stress the bicep well. Dips are a multi joint movement that are excellent for triceps. You can add a dip belt and more weight as you progress. Aim for 2 - 3 sets in the 8 - 10 rep range for muscle...

Do you workout at the end of the day?

Stay away from processed foods. To gain quality mass first determine your calorie needs to maintain your current weight. Then add somewhere around 20% more. A balanced diet will produce life long benefits.