Tall - Fast Metabolism - Help to Gain Mass?

[workinonit]

I need a lot of help... Growing up I had a lot of activities keeping me active enough to stay fit but I've always been meaning to bulk up and start lifting... I'm 24, 6ft tall and 140lbs and my metabolism is through the roof... I have a nice core to start from... my abs are rock hard but not defined... my arms have some definition but lack in size and legs... well they were strong back when I played a lot of sports but now they could use work. The past few weeks I've been out of a job so I've been working out and eating everything I can to try and gain some mass but it doesn't seem to be working so far. I plan to hit the gym very soon but I have no clue what kind of workout routines I should be following... can someone help? And as far as eating goes... what's a good diet for someone my size trying to gain mass?

Here's an example of what I might eat in a day from 11am-2am
- wake up and take a multi-vitamin

- 2 eggs over-easy
- 6 pcs bacon
- 2 pcs whole wheat toast
- protein shake

- sliced cantaloupe
- glass of o.j.

- tuna sandwich on white bread ( 1 can )
- glass of water

*workout
- protein shake

- 8-10 pcs asparagus
- garden salad with ranch dressing
- glass of water

- baked potatoe with butter and sour cream
- glass of milk

- peanut butter and banana sandwich on white bread
- protein shake

I try to switch up my food intake so I'm not eating the same things over and over... other things I've been eating are...

- chicken breast
- chicken quesadillas with cheese, salsa, sour cream
- brocolli
- turkey sandwiches
- turkey soup
- mashed potatoes with gravy
- flax waffles in the morning sometimes
- sliced green peppers
- carrots
- pineapple
- etc... pretty much nething i can find

Is there anything I should cut out all together? Like salads n stuff?? I've been trying to eat healthy as well...
For my workout... I've been working out 3-4 times a week just with the free weights that I have at home... been doing a lot of squats and lunges... dumbbell flies, alternating dumbbell press, one-arm dumbbell rows, concentration curls etc... as well as sit-ups but I haven't really built a routine...
Also, maybe a year ago, I was trying to gain mass and I was using Crealkaline and Glutamine while eating a lot and working out... With the crealkaline, I never knew when exactly to take it... pre workout? post workout? etc. but it did seem to be helping my weight gain process... the glutamine, however, gave me sharp pains in my chest so I stopped taking it... Any thought on that? Should I try crealkaline again? Is there something better that's a non-steroid suppliment and is very effective?

Obviously I need some expert opinons on my diet as well as a workout plan and suppliments... sorry for the long post... can someone help plz

[w0cyru01]

First you need to eat more food. Just eat anything at your numbers the biggest thing you need is size. I'm the same height and about 50 more pounds, and I think I'm too small. I have no dreams or plans to become a bodybuilder even.

Second focus on heavy compound lifts right now. Spend a year getting your numbers up in compound lifts (Squat, Deadlift, Bench, Pullups, Bent Over Rows, Overhead Press)

Third look up Squats and Milk program.

[motof]

What sort of protein shakes are you having?

I have two different protein shakes that I have and I drink them at different times. I have my post workout Whey Protein shake and then I also have a weight gainer shake.

[71DarkHorse]

I'm 6'0 and last August I weighed 155. By December I weighed 185 and I'm at a steady 180 right now. The secret? I ate every two hours. I did not have one single shake during those 4 months either. Shakes aren't the answer, but they can help with calories I suppose. I wanted to put on more size for my last year in college playing ball. That's what I did man, ate every 2-3 hours (starting at 8 am and falling asleep at around 11 or so at night). And when I say I ate every 2-3 hours, I do not mean I sat down and ate huge meals. My eating did slowly taper down by evening time. I would eat a good breakfast, then thoughout the day just eating something small for inbetween meals. I carry apples, oranges bananas, gatorade, PB J sandwiches, etc for quick meals. Do not eat a bunch of junk either, that is not the answer man. Eating donuts and ice cream will give you calories but you wont good proportions.

Good food can be cheap too. I'd buy precooked chicken breasts, eat almonds for snacks, dried apricots, all kinds of stuff. I'm glad I stuck with it. Eating that much I lost a little definition in my abs, but after cutting back on the 4-5K calories a day they're all ripped up again Small fat gain, I feel, is essential for muscle mass gain.