I need to build some lean muscle and add muscle mass, but how?

I am a 17 year old male, 5’10, 136 lbs and I want to build some lean muscle and add some muscle mass without adding fat. How do I do this? What do I eat? What exercises do I do and how often?

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  1. To build muscle you are going to need to increase the amount of protein that you are getting throughout the day. Good protein sources are lean beef fish chicken and turkey. You will also need to increase the number of calories that you intake throughout the day I would suggest carbohydrates because they give you energy also you should consume many small meals throughout the day to keep you metabolism up. Make sure each of meals consists of a protein source (meat fish etc.) carbohydrates that are low on the glycemic index and a vegetable. I would also suggest taking a multi vitamin to make sure you are getting the proper nutrients needed to build lean mass. Do basic exercises such as bench press, squats, deadlifts, military presses and pull ups or barbell rows. Start out with a total body routine until you feel comfortable enough to add variations to exercises to work a specific muscle. Lastly make sure you work your legs cause you will look goofy with a large upper body and no legs.

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