I am a 19 year old male, I am 5'11" and weigh approx. 130 lbs. I lightly weight train, but just for simple excercise. I can probably bench press around 170, maybe. To the point i really want to get in better shape physically and gain some lean muscle. I do not want to put on an ounce of fat, not one, and i do not want to gain bulk. I do want to gain muscle, and build my body up. Could you guys tell me: 1. Nutrition(amount, kind, timing) 2. Work out(what to do in gym, and when) 3. How ofter to work out 4. Anything else i need to know. Thanks a million to whoever responds.