Hello, I am a 14-year old male, and I am in the process of puberty. I am 5 feet 5 inches tall but only 95 pounds. Obviously, I am very skinny and I am often made fun of for it. I would like some guidance on how to gain muscle. I have tried working out before, but I realize the mistake I made was that I did not have a plan in mind and I did not eat the right foods, meaning that the workouts had no effect.

I obviously need to gain weight, and I would like that weight to be mostly muscle mass. I have access to a gym and my only dietary restriction is that I cannot eat beef. I want to build muscle mostly in the forearms, biceps, and abdominals.

What exercises should I be doing, how many reps of each exercise, should I be doing free weight exercises, and in which order and which days should I do each exercise? Additionally, how can I eat a better diet to help my muscles grow? Thank you so much!