What should my goals be?

[Briks42]

You definitely want to do powercleans and not rows if explosiveness is a goal.

4,000 calories a day is probably a perfect starting point for you since you will be burning extra calories doing the hill sprints. Just re-evaluate every few weeks to make sure you are still gaining weight at a good pace and that your lifts are going up and you are happy with your body composition. Then make adjustments to calorie intake as necessary.

Full GOMAD probably isn't necessary to eat 4,000 calories. 3-4 good meals with high protein and "good" carbs and maybe half GOMAD would do the trick most likely. track your diet to make sure you are getting your 4k calories and good protein (250g+ for you makes sense)

[Callador]

Sorry for not getting back to you earlier, I was out of town.

I think the other posters in this thread are steering you in the right direction. Your best bet would be to do a slow weight gain over time while getting stronger. At 6' eventually that will probably be near 200 (assuming you want to stay lean for whatever sport you are playing). But for right now, you don't need to race up to that weight. Just keep plugging away at the weights, and be consistant with your training. Be open minded too, if some aspect of your training isn't working, change it up a little.

[rgz]

Why do I need to be 200 lbs? That seems pretty big to be lean.

[hamburgerfan]

He said eventually.

[Briks42]

Why do I need to be 200 lbs? That seems pretty big to be lean.

You don't need to be anything. Again, thats up to you. Personally, I think 200 while lean at 6' would be pretty ideal, but that my own opinion. You will form your own as you gain experience.

[niclane]

You don't need to be anything. Again, thats up to you. Personally, I think 200 while lean at 6' would be pretty ideal, but that my own opinion. You will form your own as you gain experience.

This. A lean 200 means a lot of muscle. Lots of muscle means you have the foundation of strength that you can then express quickly as power/speed/explosiveness.

[Callador]

Why do I need to be 200 lbs? That seems pretty big to be lean.

He said eventually.

Yep. That can be a longer term goal to shoot for. Eventually you will get there, but for right now there is no reason to race to it.