Hey, im 17 and looking to find a good diet to help me gain muscle mass but little fat while doing so for football next year as of now. I weigh about 180 lbs and my height is 6' 2" we lift for an hour (circut lifts most of the time)and then run for an hour. we go 4 dys a week from 5pm to 7pm sometimes 730. i dont really know how to schedule my food into that i use protein and casein. can someone help me get a good timing schedule for me on how and when to eat and take the supplements? the reason i dont want to gain to much fat is because id like to start bodybuilding after football and stay lean after football.