sitnspin

You should really just search through the section a little. There are only about two dozen threads about exactly this subject, so starting another one seems kind of pointless.

I just posted this link in another thread. It's 12 foods that are packed with vitamins and nutrients that also crank up your metabolism, plus there are a variety of other health benefits:

The Abs Diet Power 12 Page

If you're looking to gain, you might be lifting too much if you're doing it every day. If, for example, you're doing curls every day, your biceps aren't getting enough time to rest and grow (we gain mass and strength in between workouts). If you're arranging your workouts so that you're only taxing any particular muscle group once (twice at the most) a week, then good job. Also, if you're looking to gain muscle, you want to be lifting heavy and upping the weight as soon as you're able.

You want to eat more than three meals a day, too. If you're eating three clean, healthy meals that are high in protein and good carbs, I'd still recommend a protein shake three times a day.

__________________

rugger

What SitnSpin said mostly, especially, about searching the site. But, I was a skinny, hard-gainer, so I always try to help...

I would be more inclined to keep it very simple at your age. Just eating plenty of non-junk food (probably much more food than you are now) and sleeping atleast 8 hours a night should be plenty to put some weight on assuming you heed the training advice above and search... training is simple, the rest is more complicated...but really it's as simple of DIET and REST.

I don't know where you are from or what restrictions you have on diet, but there are loads of nutrient dense foods that you can eat to add a few hundred (or thousand) calories each day.

Carbs
oatmeal (not instant)
brown rice
rye, sourdough and whole wheat (sugar free)
sweet potato
potato

Fats
Olive/canola oil
Flax oil
Avocado
Almonds
Peanut butter
Salmon
Tuna

Pro
Lean BEEF (beef is best, nothing beats the iron and B vitamins in beef)
Chicken breast
Turkey breast
Lean pork loin and chop
Tuna
Salmon
white fish - cod, tilapia, orange roughy
peanut butter

Other stuff
Salads
Peppers
Tomato
Melons
Apples

One last word about training - I see you are training with dumbells...but ask yourself if you can do plenty of bodyweight exercises also. Can you do these things:
Pull up/Chin ups, good form push ups, squats, lunges, dips, handstand push ups - if not, I suggest you work on those things. Sprint also, it will make you strong and explosive, period.

Drewpy

nar i do dumbells in spare time mainly i do mixxed sum dumbells and machines i find helpfull alot, every now n then ill go on runnin machine and im buying alod of exercising equiptment and oen of them is a pull up bar

so ill work on all those things yu listed then

Thanks