RE: I think I need some advice
1. you need a proper routine, I suggest you join a gym and do 2-3 sessions a week consisting of a exercises that will train the whole body. 30reps isnt likely to do much, its too many reps for 1 set and not enough weight. The bar should be able to cope with more than 35KG unless its a bamboo cane. Most ppl will choose a range is of between 5 and 10 reps. Doing bench will only train the chest, front shoulders and the backs of your arms. Therefore you need other exercises such as
2. you need to concentrate on eating a healthy balanced diet. Post your diet in the diet section.
I would not train directly before bed as you should eat after training. Eating directly before bed isnt always a good idea as a large meal may lay heavy.