Gain weight but lower body fat percentage?

Ok im 16 about 5-11 155 about 9% body fat. Im trying to get up to about 170 or 175 because im playing rugby, but I also want to keep my body fat in the 6-9% range. Is it possible for me to gain weight but lose body fat%? I have completely cut sweets out of my diet, Im lifting 3-4 times a week, running over a mile each day in addition to Rugby practice. What should I eat. Im eating protein bars and peantu butter etc, but I don't want to gain fat weight, just muscle weight, any suggestions?

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Recommended Answer:
Eat lots of food, than train for reps of 5-8 than diet and eat clean

• Weight training would be best, muscle weighs more than fat so the more fat you loose from weight lifting, the more weight you gain from muscle, win win for you.
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• That is right.But you can check on the link below to know other ways.
• If you are looking to gain 15-20 pounds, I suggest you look into sleeping well, doing the right workout while you are in the gym and eating an even higher calorie diet to help you to put on the weight you need. I would suggest going on a high carbohydrate when it comes to diet to help you gain lean muscle mass that will help you on the pitch.
  
  I would suggest eating a high calorie diet instead of one filled with fat is because your body only requires a certain amount of fat which you can possibly get from the excess calories from your carbohydrate. I also do not suggest so much protein as a fuel source as it leaves behind nitrates which can be put your kidneys and liver under unnecessary stress. I would suggest eating things like potatoes, biscuits, pasta, noodles, rice and bread in order to get the high calorie diet from carbohydrates. If fixing 6 meals up can be a problem due to the lack of time or if you are looking for something more convenient, I would suggest looking to drink 500ml of milk in between your meal for a total of 3 times a day. Increase the amount of milk you drink by 100ml for each serving every week if you realize that you do not gain weight after a week of effort.
  
  The next thing to get right is definitely sleep even before exercise. This is because even if you have the best workout and you get improper rest or insufficient amount of it, chances are this will cause you to lose weight and fall sick. One particular fact most people do not get right is definitely quality. Quality sleep means you need to sleep and wake up all by yourself. This can be difficult but I will still encourage you to do it on the weekend if possible and sleep the scheduled amount of hours on the weekdays when you are busy.
  
  The workout is the main trigger to help you gain weight. This is done by using the workout at http://gohforth.com which I have seen many of my clients used and see effective results. The result of gaining 1 pound every week is quite possible as this workout will help you to trigger major muscles and help with progressive weight gain with little to no down time.
• Approximately 28% and it won't matter on the size of engine either
• yes unless you work harder
• Not, it is not.