As you all know that if you are interested in weight lifting or workout then their is two goal, put muscle mass and fat loss or weight loss. Now, we are talking about mass put on and be strong.
First of all you calculate your BMR caloric intake per day then multiple by 1.5 then you eat that much of calories every day to gain muscle mass. And the ratio will be 50 percent carbs, 30 percent protein and 20 percent fats.
Workout is necessary to build muscle you have to go heavy weight and low reps. Focus on compound movement like bench press, dead lifts, and squats.
Try to have 6 to 7 meals every day to complete your caloric intake per day.
Try to avoid junk food fats, oil and all. And have protein alot.
