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. anandnguyenx says:

    eat a lot of protein foods and don't eat anything too fatty eat regularly work one day and take the next day off and eat regularly

    to add muscle mass, you want to lift weights, for lean muscles, jog, swim, bike etc.

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