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Aight, i am 17 5'8 175 around 5-6% BF and i am looking to add another 20 lbs by aug for tthe football season (may not all be natural.. 
) but i wanna weight 195. here is my current nutrition schedule. please feel free to make changes to help me gain more wieght but still stay lean of course.. (i am playin safety).
7:00-7:30AM: 4 egg whites, 1 egg w/yolk, 1-2 pieces of bread, 4 peiece of bacon, 160z (or more) or OJ, and a piece of fruit (sometimes i throw in a shake)
10:30: protein shake (between 23-46g protein) bagel w/cream cheese and a banana and sometimes protein bar (20grams)
12:00-12:30: Sandwich; 2 pieces of ham, roast beef, mustard, mayo, bacon, and jack pepper cheese; apple, chips, and sometimes protein bar
(Next meal fluxuates because of football and other activities)
3:00-4:30: 4-5 pieces of teryiaki chicken, chips (Lay's Salt & Vinager.. love those chips), piece of fruit and sometimes a shake
I have a Shake after workout, workouts also fluxuate because of things
6:00-7:00: Usually some sort of Meat, 2 pieces of whatever it is; T-Bone, Prime Rib, 4-5Ribs, just depends on what it is, but i get a good amount of meet, salad, corn, vegetables, rice
8:00-9:00: Some sort of snack; Meat, rice, corn (basically a second serving of dinner) then i chill and eat some more chips before sleep. i will sometimes slam a shake before sleep too.
I drink between 1-2 gal. of water a day, 7-9hrs of sleep, and also i do smoke cigarettes and weed but i haven't seen it affect my growth because i am growing just as much as when i didnt smoke.. so i figure ah what the hell. anyway thanks for all the help guys..
) but i wanna weight 195. here is my current nutrition schedule. please feel free to make changes to help me gain more wieght but still stay lean of course.. (i am playin safety).7:00-7:30AM: 4 egg whites, 1 egg w/yolk, 1-2 pieces of bread, 4 peiece of bacon, 160z (or more) or OJ, and a piece of fruit (sometimes i throw in a shake)
10:30: protein shake (between 23-46g protein) bagel w/cream cheese and a banana and sometimes protein bar (20grams)
12:00-12:30: Sandwich; 2 pieces of ham, roast beef, mustard, mayo, bacon, and jack pepper cheese; apple, chips, and sometimes protein bar
(Next meal fluxuates because of football and other activities)
3:00-4:30: 4-5 pieces of teryiaki chicken, chips (Lay's Salt & Vinager.. love those chips), piece of fruit and sometimes a shake
I have a Shake after workout, workouts also fluxuate because of things
6:00-7:00: Usually some sort of Meat, 2 pieces of whatever it is; T-Bone, Prime Rib, 4-5Ribs, just depends on what it is, but i get a good amount of meet, salad, corn, vegetables, rice
8:00-9:00: Some sort of snack; Meat, rice, corn (basically a second serving of dinner) then i chill and eat some more chips before sleep. i will sometimes slam a shake before sleep too.
I drink between 1-2 gal. of water a day, 7-9hrs of sleep, and also i do smoke cigarettes and weed but i haven't seen it affect my growth because i am growing just as much as when i didnt smoke.. so i figure ah what the hell. anyway thanks for all the help guys..