Hi, I am 185cm tall and 68kg and 17 years old. I want to gain lean mass and muscle. What are the exercises I need to do? Do I need to train everyday? What are the food intake I should take? What are the supplements would you recommend for a skinny beginner? . I took Serious Mass before and I'm looking into serious heavy exercises starting December. Do I need protein shakes or more supps? Thanks. It would really help me. I looked into bodybuilding.com forums, and they have like 100 articles . I don't know which one is true and which one to follow. Its overwhelming.