d@n

if you have a fast metabolism use it and eat the diet that vince has suggested but i would add alot of junk food to it aswell to get the calorie's up also adding olive oil to everything including shakes will help you get the cals up,

training wise just stick to these lifts and consitantly try to add weight to thye bar when you can and try to train 2-3 days a week
squats
deadlifts
o.h press
chin ups
bent row bench press.