I'm 16 years old. I am currently 185cm (6ft 1inch) and weigh just 70kg (11.02 stone). I play Rugby (fullback - 15) and would like to improve. I'm looking to gain a lot of weight in the next two years and really want to weigh about 90kg (14.17 stone) by my 18th Birthday. I would like to gain muscle not fat. I have a really good gym programme already and am just really looking for some advice regarding diet and perhaps gym plans. What I would really love is a quite flexible meal plan? Like one which is around 3000-3500 kcal a day, and is quite easy to follow hopefully with food weights in metric.I'm 16 years old. I am currently 185cm (6ft 1inch) and weigh just 70kg (11.02 stone). I play Rugby (fullback - 15) and would like to improve. I'm looking to gain a lot of weight in the next two years and really want to weigh about 90kg (14.17 stone) by my 18th Birthday. I would like to gain muscle not fat. I have a really good gym programme already and am just really looking for some advice regarding diet and perhaps gym plans. What I would really love is a quite flexible meal plan? Like one which is around 3000-3500 kcal a day, and is quite easy to follow hopefully with food weights in metric.

Try adding more protein if you want muscle and carbs, also, drink/eating blended chicken makes you game lean body mass, although it is hard to swallow, make sure to excercise or you'll get fat

Nah mate, no need to junk food binge... Just keep eating what you are eating, but add in snacks in between meals, and also before you go to bed.

Move to the pacific and eat what they eat. Have seen the size of them boys? Not too many skills but stature that makes everyone else want to cry.

eat fried foods and junk drink fizzy drinks