I am 17 years old. My weight is 62 kg and my height is 5'9". I workout daily and I want to gain some muscles without supplements like protein powders. I want a muscularity and not fat.
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According to your height, you are slightly underweight. Your IBW (ideal body weight) should be 70 kg and you should consume 70 gm of protein daily. Protein supplements are for people who do not consume enough protein in their diet.
1. You can indulge yourself in weight training exercises, of course, under the supervision of a trainer. You can do a session of chest and shoulder followed by back and biceps on the following day and leg exercises on the third day.
2. Eat plenty of proteins if you are lifting heavy weights or you plan to do high impact workouts. Your 15% of total calories should be from proteins such as meat, eggs, dairy products, and soya protein.
3. Increase your intake of carbohydrates and proteins. Snack before and after your workout preferably protein shakes or granola bars (they are energy dense).
I hope this helps.
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