How do I be more social?

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I don't think I am terribly ugly but just a little odd looking as my natural facial expression makes me look like I wanna kill someone. I lift weights and workout and I am one of the strongest in my school but I am only 5'9 and I am mixed with white and Hispanic.
>Assigned new group.
>Qt sitting Infront of me.
>Everyone introduces themselves, I just mumble my name with my head down.
>Don't really know what everyone else looks like besides the qt because I keep my head down.
>She smiles at me and stares at my arms which are resting on the table.
>She ask me "what did do you over break? Are you on the football team?"
>When asked things like this I always avoid leaking out any personal info about myself so I tend to day stupid things.
>"Just like...trolled on the internet and on 4Chan, I suck at sports" (actually fucking said this)
>They laugh, girl from group asked to share out what everyone said, whole class laughs at my autistic statement.
>Guy next to me flirts with the qt and he sounds like Chad but idk cause I won't look at him.
>Qt laughs and he leans in closer to her.
>I look at him and he's, 5'4 skinny as fuck with a 4/10 face.
>I lost every chance with this qt because of my awkwardness.
>I jerk off to her pics at night and the next day I switch classes, never seeing her again.
How do I change? I could be a normie or even Chad because I am one of the most muscular at my school but yet I can't help but be a robot.