I was 6'1" and 140 lbs when I started lifting. Couldn't bench the bar. Here's what actually worked after years of spinning my wheels:

Eat more than you think you need. If you're not gaining weight, you're not eating enough. Period. Track your calories for one week and I guarantee you're under 2,000. You need 2,800-3,200 minimum.

Stick to compound movements. Bench, squat, deadlift, overhead press, rows. These build 80% of your muscle. Bicep curls are dessert, not the main course.

Progressive overload is king. Add 5 lbs to the bar every week. If you can't, add one more rep. Your body only grows when you force it to adapt.

Sleep 7-9 hours. Muscle isn't built in the gym — it's built while you recover. Stop staying up until 3am.

Be patient. You won't see real changes for 8-12 weeks. Most guys quit at week 3. Don't be most guys.

I built Body Blueprint because I wish someone had handed me this roadmap when I was 18. Would've saved me two years of wasted effort.