PennsValleyLifter42

Hey Everyone, I came here because I am looking for as much help and advice i can get, My name is Sam and Ive been lifting on and off for 2 yrs, I play football for my high school, and thats why I started lifting, But as I lifted more and more during the off season, i become more and more in love with it. I really am striving to become very serious with my lifting, I am 16 yrs old, 180 lbs, 5' 9". I would just like to share my everyday layout with everyone. And I want everyones suggestions on what i should alter and change.
I only Train 3 days out of the week, thats all i can because those are the only days my schools weightroom is open, I train Monday, Wednesday, and Friday, after school. But the workouts are usually pretty vigerous and non-stop. my workouts change throughout the week too, they go like legs on monday, upperbody on wednesday, then like a mix of both on friday, and then different weeks, i have different workouts. But what im concerned with is my diet. I have no idea what to do with it, i dont now how to get calories and stay away from fat. This is my usual day
MONDAY, WEDNESDAY, FRIDAY
6:00 a.m.-Wake Up, I will then take mix a whey protein drink, about 40g. eat breakfast which usually consists of some sort of meat, and a fruit.
11:30 a.m.-Have another 40g of protein, eat lunch which usually consists of a chicken sandwich, and a milk and a salad.
3:30 p.m.- Training, drink alot of water, and i try not to take to long of a break.
5:30 p.m- End of workout, dring another Protein shake
6:30 p.m- Eat dinner, consisting of meat of some kind, fruit, and vegetable.
9:30 p.m.- I then take 40g of Nitro-Tech Nighttime right before i go to bed.

That is my normal day, suring Tuesday, Thursday, and weekends, i usually just try to eat food with protein, i stay away from anything with alot of fat, and i also dont drink soda. Id appreciate it so much if anyone helped me, I really want to get stronger, and I need to know how to be able to see my abs, add more muscle, and be overall the best person in the weightroom! Thanks so much
- Sam