[kingo]

right now i weigh 180lbs but i would like to get bigger and stronger. i train bjj 6 days a week for about 2-4 hours, so keeping weight on is little difficult for me. i'm looking all over the place researching different strength training techniques so i have a vague idea of what i need to do. my main questions involve diet and the amount of weight i should be training with. what should i be eating to gain muscle mass? and maintain energy? also how do i decide the amount of weight to use for different excersises-overheadpress, dumbellpress, bench, squat etc. any info would be greatly appreciated.