ECTOmorph looking to gain weight

[totalpackage]

Hey,
I'm 32, 145lbs, 5'8" and 14%, very skinny arms, larger thighs b/c I've been playing soccer for years, but I will be off for the next year due to injury. I'm looking to put on some "good" weight and am lactose intolerant. Many weightgainers like N-Large have a hard time on my stomach. I also work long hours 10-11 and don't get very short breaks, so my eating has to be efficient. Due to my hours I have to work out late at night, around 9-10pm. Are there any good meal schedules that would help me, and how could I modify them to fit my schedule and lack of dairy?
Thanks

[smegs]

my best advice to you is to follow the 'bulking' sticky at the top of the front page!