Good Lifting workout and diet to bulk up?

I am a 17 year old boy who is 6 ft 3 in, but only 160 pounds. I am a competitive rower, but I am having trouble keeping up with the guys on my team who are 180-220 pounds. There is a lightweight catergory in rowing, but I am right on the edge, and I don't want to starve myself to stay in it. I want to get big and be less awkward. I was wondering if anyone could give my a lifting plan to get big, and possibly nutritional info to bulk up.