How to build muscle mass overall?

How to build muscle mass overall?

I’m a 16 year old male and weigh about 145 lbs and am 6 feet. I am pretty thin (to the point where you can see mt backbone when i bend over) and I would like to gain some muscle mass and bulk up a little.

I would just like to know what types of nutritional guidlines I should be following and what to avoid. I would also like it if you could tell me what types of exercises I could do at home (i am currently not a memeber of a gym). I have one of those iron gym pull up bars and use it occasionally, but I would like to know how to generally bulk up and build a little more muscle mass. Should I be taking any supplements as well or protein shakes? Im not a heavy eater and have been pretty thin for the past 3 years or so.

I am dedicated and definitely will stick to a schedule but I don’t know where to start.

Also, I am starting to run because I am joining my high school’s cross country team next year. I am running about 3 miles a day, 6 days a week.

How to build muscle mass overall?

how to build muscle

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