Do you mean 24 BMI or 14% body fat?

14 % body fat

That's what I was hoping you were saying at 6 5" and 215. What are your lifting stats?

i bench 255 my squat was around 5 till i blew out me knee playing rugby so its only at 350 max right now theres no MCL in my left knee so its hard with a brace to do more than that i clean about 215...its not too shabby but i want to get bigger

255 is definitely not bad for bench. You'll get back up for squat in time, though. An injury like that isn't exactly a poor excuse for a lower squat weight.

yea that is very true idk i always get real hard on myself about it just cause the number is so much lower than it was but in due time hopefully

If it makes you feel better, I can't squat for shit compared to my leg press weight. I only squat about 195 but I can do 630 on the leg press.

yea idk how that works leg press is so much easier then squatting i dont get that

I'd try what is called a "Loading" Phase. You might have to look more into it as I can't remember a lot of the specific details. Basically what it is, is you do the "Loading Phase" before you start your Explosive and Power Phase. Loading basically will maximize the natural growth hormones in your body, add additional muscle mass to be later converted into useful muscle, and other things like increase bone mass and the amount of blood capable of flowing to your muscles. At my High School we did it and almost everyone (some people built like you, albeit they are High School Seniors) put on at least 10-15 pounds of muscle and got a tad bulkier.

thanks for the info ill take a looksie into the loading nonsense
cheers!

All I can remember for it is that it's 8 Lifts, each lift is 3 Sets of 10 at as high of a weight as possible for the Loading workouts, which you do Tuesday Thursday and then on Monday Wednesday you do explosive lifts (Hang Clean, Power Clean, Push Press, ect.)
What I remember for the Loading Workout, at least the one I did it was
Squat 3x10
Single Leg Dips 3x10 (on each leg)
Single Leg Squat with a 25 Pound weight held in front of your chest 3x10 (on each leg)
Flat Bench Press 3x10
Standing Military Press
Pullups 3x10 (assisted if necessary)
Bar Curls 3x10
"Skull crushers"/Bench Dips 3x10 (Skull Crushers first 2 weeks, Bench Dips second 2 weeks)

It's like a 4 week program. You're also supposed to do each set in 30 seconds, and then you get a minutes rest and a little bit of time (maybe a minute max) between each lift. If you don't finish a set at the 30 seconds stop and rest, but you're goal should be to finish every set. It's a fucking killer, if you're not physically exhausted when you're done you did it wrong. I'll try and find the Explosive day lift for you, maybe talk to my lifting coach.

ill definatly hit the gym before i start my day tomorrow and try out that lift it sounds killer

Also tell me how it goes, I'd like to hear what you think of it.

It really is. I've gone through the Loading Phase twice, and it will kick your ass every time.Eventually you'll get used to it so it won't as badly, but when that happens up your weights. But it'll beat your body up and by the end of it you will probably have lower 1 Rep weights, just because of how beat up you are, but it will give you the potential to skyrocket them if you do a proper explosive then power phase after.