I'm not sure if this is the best forum to post this in, and was originally intended as a private message to someone, but he doesn't seem to check them.

I'm trying to get in the best shape I can by early March so that I'm really ready for lacrosse season. Being 175 / 6'2 I'm definately too thin, but I'd like to get a bit faster and maybe do a little endurance work as well. Anyways, you all seem to know what you're talking about, so maybe you can help me with the basics of diet/exercise....

Currently I take in like 5,000 calories of really high calorie food (rather purposefully). If I want to gain mainly muscle weight, but still gain weight, how should my diet change? I have this protein shake called like Weight Gainer 2250 (that might be the wrong number) that I'll drink occassionally -- should I drink it more? Also, what's the deal with eating pre/post workout?

Also, I drew up a rough (though it doesn't seem it heh) outline of how I planned to train..here's my outline:


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Sunday/Day I: Pull
Warm up (5 Minutes)
Stretch
*Rest 2 Minutes Between Each Set

Exercise 1:
Set 1: Light Weight Curls x 15
Set 2: Medium-Heavy Weight Curls x 8-10
Set 3: Medium-Heavy Weight Curls x 6-10
Set 4: Medium-Light Weight Curls x 12 (Flex Arms at top of each rep)

Exercise 2:
Set 1: Medium Weight Squats x 15
Set 2: Medium Weight Squats x 12

Exercise 3:
Set 1: Light Weight Rows x 12
Set 2: Medium Weight Rows x 10
Set 3: Medium Weight Rows x 10

Exercise 4:
Set 1: Medium Weight Leg Extensions x 15
Set 2: Medium Weight Leg Extensions x 12

Exercise 5:
Set 1: Medium-Light Weight Lat Pulls x 12
Set 2: Medium Weight Lat Pulls x 10
Set 3: Medium Weight Lat Pulls x 8-10

Exercise 6:
Set 1: Medium Weight Hamstring Curls x 15
Set 2: Medium Weight Hamstring Curls x 12

Exercise 7:
Set 1: Medium Weight Upright Rows x 10
Set 2: Medium Weight Upright Rows x 10
Set 3: Medium Weight Upright Rows x 10

Exercise 8:
As Many Pull-Ups as possible

Cool Down
Stretch

Monday/Day 2: Push
Warm Up (5 Minutes)
Stretch
*Rest 2-3 Minutes Between Each Set


Exercise 1:
Set 1: Light Weight Bench x 12
Set 2: Medium-Heavy Weight Bench x 6-10
Set 3: Medium-Heavy Weight Bench x 4-8
Set 4: Medium-Heavy Weight Decline x 4-8
Set 5: Medium-Heavy Weight Decline x 4-8
Set 6: Medium Weight Incline x 6-10
Set 7: Medium Weight Incline x 6-10

50 Sit-Ups Full Incline

Exercise 2:
Set 1: Medium-Light Weight Tricep Push, Medium-Light Weight Tricep Pull-Downs x 12x2
Set 2: Medium-Light Weight Tricep Push, Medium-Light Weight Tricep Pull-Downs x 12x2
Set 3: Medium-Light Weight Tricep Push, Medium-Light Weight Tricep Pull-Downs x 12x2
*Rest only 1:30 between sets

50 Sit-Ups Full Incline

Exercise 4:
Set 1: Medium Weight Flies x 8-10
Set 2: Medium Weight Flies x 8-10
Set 3: Medium Weight Flies x 8-10

50 Crunches

Exercise 3:
Set 1: Medium-Heavy Weight Military Press x 8-10
Set 2: Medium-Heavy Weight Military Press x 6-10
Set 3: Medium-Heavy Weight Military Press x 6-10

50 Crunches


Tuesday/Day 3: Speed
Jog to “track”
Stretch
100m Sprints x 4
200m (100 and back) x 4
400m Sprint, then jog 100m, then rest x 4
Jog 400m
Stretch


*5 Minutes on both bags (10 Minutes Total) Every Day But Rest Day

Wednesday/Day 4: Rest
Thursday/Day 5: Repeat Push
Friday/Day 6: Repeat Pull
Saturday/Day 7: Repeat Speed
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If it helps, I'm 16 years old with pretty fast metabolism and pretty good endurance. I've got low body fat, though I have no idea of an exact number. I haven't really worked out hard until about 2 months ago, and I just started doing legs.

what all is there that should change? Thanks.