I am sixteen years old and I run cross country and track. I'm about 160 lbs and 6'2". I've weighlifted in the past, not seriously enough to have any serious gains, but enough that I know technique and what not. I plan on transitioning from distance runner to sprinter next year, so I need help with a diet plan/workout routine that will help me gain muscle, and I just didn't know where to start, and this seemed like a good place to start. Thanks in advance for any help you can offer me.