I am 19 years old my name is Abhay. I wanna gain some weight and muscles, I asked a gym trainer he said it will take a lot time to get abs, muscles and biceps. I am just confused what to do. Some advised me to take protein supplement. I do not know which one is good without any harmful effect. I eat much now and do some exercise like push ups crunch etc but my bone not getting wider and my stomach coming outside. Please help! I wanna gain weight and be fit. I do not wanna body like beast. I just wanna normal muscles and abs.