I weigh about 185lbs incidentally lol!
I copied this from the strengthening forum becasue someone asked a similar question there haha!!
Let me try and give you a mass building routine. I assume you have access to a gym or have sufficient weights at home.
EXERCISES (www.bodybuilding.com will show you how to perform these BIG LIFTS)
1. Squats (releasing growth hormones)
2. Bent-over rows
3. Bench press
4. Military press
for building mass
6-8 meals a day to bulk up.
2-4 pints of milk a day for protein and calcium.
Eat a few raw eggs for protein but be careful of the quality because of the bacterial infection salmonella!
ps Avoid cardio while bulking to maximize muscle building effects.