My nutrition isn't terrible, at least, I know it's better than most of my friends' by a longshot. A typicay day looks like:
8 AM: 2 eggs, shredded wheat or oatmeal, multivitamin 10:30 AM: protein bar 12:30 PM: tuna sandwich w/ light mayo on wheat bread, or a steak if I'm not working that day 3 PM: afternoon snack, celery w/ peanut butter usually 5 PM: workout/ protein drink 6 PM: Some sort of beef or chicken for dinner 8 PM: Protein shake
edit: That's the thing, I certainly don't feel like I'm overtraining. I think if I were training any less I'd feel like I was wasting time. I'm just concerned that I'm not making the same progress as others and want to know why/ fix it.
Try ingesting more healthy fats. kick the light mayo and hit the real mayo made with whole eggs. Do more big lifts (eg. squats, bench, chins, dips) more often and skip isolation lifts (curls). Also check up on how many cals you're eating. It looks pretty low for a guy your age and size who wants to grow. Your diet has to account for:
Your natural growth (puberty etc.) Your daily metabolic level (could be high if you are skinny and active) The muscle mass you want (eat the food that someone 10 lbs heavier would eat)
Maybe your friends diets are more calorically dense because they are "worse" (eg. pop chips and shit foods). You could intensify your calorie needs by eating more healthy high cal stuff like pasta, butter, cottage cheese, simple sugars around training time (pop tarts, slthough not "healthy" come to mind). A guy I train popped on the muscle mass by eating a box of poptarts while he was working out.
Be sure you are getting lots of pre during and post trainig food. lots. what protein? weight gainer? not low carb i hope.
Thanks for the advice everyone who's posted so far. I'm definitely going give the simple sugars around the time of my workouts a try. I read on a post here that someone was going to have a few tablespoons of peanut butter with each meal for a quick ~1K calories added daily and I thought that was a great idea because it would increase healthy fats too.
I do at least one "big" lift every day that I train, obviously. Rows and Chins on back/biceps day, Bench and Dips on chest/triceps, and Squats, Deadlifts, and Military Presses on Legs/Shoulders day. I'm actually doing well (relative to the people I lift with) on chest in terms of strength. My 1RM is only 215, but again I only weigh 150.
I have an entirely separate question about protein powders. Just under a year ago I bought a tub of Mega Whey from GNC and it gave me a shit ton of digestive issues (literally). I'm lactose intolerant but still dumb enough to buy something called mega WHEY. So now I'm on Mega Isolate and to be honest it blows. You guys who get to mix your whey up with a nice glass of milk don't know how lucky you are. I'm sure I'm not the only lifter who has this issue to deal with, so what do the rest of you do?
You don't need protein supplements unless you can't get enough through food.
I'm tempted to recommend eating twice as much as you currently do, but you've probably been eating like a girl for too long to increase this much overnight.
Try increasing daily intake by 500 calories. If you don't experience weight gain after a couple of weeks, increase by another 500 calories per day. Repeat as necessary. If you find that you are gaining too much fat (I'm talking about really gaining fat here, not just getting smooth) cut back on caloric intake.
Seriously, it's that complicated. Lift heavy objects consistently and provide the raw materials (food) for growth.