1.....Eat a healthy Breakfast
Try and eat every 3 hours.....1 big meal-1 small meal(an apple/protein shake/whatever...make sure its good for you though, as you'll put on better quality weight eating fruits/vegetables than a hot dog/fruit rollup any day of the week)....1 big meal-1 small meal.....1 big meal-1 small meal....your last meal of the day being something that is slowly digested(cottage cheese is good)
2....Get enough sleep....You're still growing at 14 and need it
3...You should in all reality be getting enough cardio from footballl so I'll leave that be for now
Work out with weights....NOT like a body builder either....like a football player...you want to get strong and big....have someone that knows what their doing show you how to do weights properly.....NOT your friend because he's big....or whatever stupid reason you have for choosing a particular friend(I dont mean to come off as harsh, but you can get hurt big time lifting weights improperly)
The following is workouts lined up over the course of a year(it doesnt happen overnight) that if followed properly will have you being bigger and stronger(assuming you're eating right)
BUT they should also be done under the supervision of someone that knows what their doing
Another thing to keep in mind is that they're to be done in the order suggested...as theres a reason I"m suggesting this order...and that is to Maximize your strength and hypertrophy(muscle growth)....dont listen to anyone that is going to tell you "weights stunt your growth" thats bull crap
Find someone to show you proper form.....get to the gym....and workout...remember, if you want to take someone down you're going to have to strengthen your rear chain(which is what your back/butt and hamstrings are referred to as in some circles) so read these articles from start to finish as the guy knows his stuff
Workout 1 Workout 2 http://www.t-nation.com/readArticle.do?id=534922
http://www.t-nation.com/readArticle.do?id=580380
http://www.t-nation.com/readArticle.do?id=459290
http://www.t-nation.com/readArticle.do?id=693794
http://www.t-nation.com/readArticle.do?id=529331
http://www.t-nation.com/readArticle.do?id=459216
http://www.t-nation.com/readArticle.do?id=534922
http://www.t-nation.com/readArticle.do?id=580380
http://www.t-nation.com/readArticle.do?id=529331
http://www.t-nation.com/readArticle.do?id=459216
The workouts may look wierd at first....but you have to remember, You're not a bodybuilder....you're NOT on steroids....so these are far more efficient than any split routine that you would ever encounter in a bodybuilding magazine...after you get the basic lifts down(and I cant suggest the importance of proper form enough)
Good luck and remember Eat properly(most experts will tell you this is 80% of the battle).....get sleep(its when we grow, NO ONE ever weighed more coming out of a gym than going in, you break your muscle down in the gym and it grows back stronger while asleep)....and train SMART, putting 100% into your workouts as its always quality over quantity
Hope this all helps