Ok, so i'm 18. I'm a freshman in college, and when I got to college, I weighed 160 at 6'0". I am one of those tall lanky guys. I had a hard time hitting 160 by the end of highschool. So, I get to college and go on to a forum for another supp site and ask what I should do. They say eat. So I take whey protein and up my calorie intake to 4000-4500, and what do you know, 6 months later, I'm weighing in at 185. Yeah, eat a healthy diet of carbs 50-55% of diet (fuel for the muscle), fats 15-25% of diet (essential for some body functions), and 30-35% protein (builds muscles). You may want even more protein... but not overkill.
I added in Creatine Monohydrate (for a month) and beta alanine bulk powder (3 months of beta alanine) when I weighed 168lbs, BCAA's just recently when I weighed about 173lbs, and just started creatine mono again about 2 weeks ago. the creatine mono put on some water weight for sure, but I didn't loose too much after I quit using it. also started preworkout supplements a month and a half ago, about 173 lbs? not really too worth it to me, but w/e
Some of the weights are a little off, but I have gained about 4lbs a month on this... and my lifting has just become harder. I'm in Army ROTC, so I do a lot of cardio too. I know how hard it is to gain. I had to force food down to expand my stomach the first few months. My body fat has remained constant at 10-12%.
anyways, some personal experience for you; just to prove that eating right and a lot is what does the most for you.
also, don't just work upper body. do some lower body squats, and dead lifts are pretty killer. they help the rest of your body grow somehow. I used to never hit the squat rack... now I do, and I gain a lot faster.:good: