Ok Im 16 years old im about 5'9" and I weigh about 130 I dont really eat healthy but I have a fast matabolism so i dont gain alot of weight. Ive been lifting for about 2 years and would like to know what kind of diet should I be on to gain lean muscle more effectivley. also I gain fat when I lift but when i take a week off i lose it and keep the musle would like to also know if proper diet would stop me from gaining fat