I am 18 years old. I am 6'2" and i weigh 235 pounds. I play football( American) and i also wrestle. I run approximately 1 mile a day 5 days a week. What would be a good workout for me to gain muscle mass? Particularly in the traploid, arms and chest area? Also i need to know a good day to day diet packed with protean. I cannot take any muscle building suppléments such as whey protean due to a stomach lining health condition.