hey guys, im 18yrs old from the UK. I'm 19 in March and want to gain muscle, i am 6ft 1" and weigh around 80kgs, i am toned (ripped/cut) from my swimming, i swim for a club. I just need some more muscle, i look too skinny. I lift 28kg dumbells on bench press.
I know i need to eat more, but what is best to eat? and u say u need to eat first then 'cut', so how do i do this?
any help is greatful guyz
-jak