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Id say about 8 hours sleep is ideal but at the right time, a nap in the day would be a bonus, not sure about oversleeping but without proper sleep your not going to see any gains.
I guess everybody is different, but for me aslong as im completley obliterated after a workout which i tend to push myself to then three times is enough for me, i do other cardio sports in the week football/MMA or boxing..i also eat like 5 times a day rather than 3 standard meals lol i think it helps more with a constant supply of nutrients..i read once that when trying to put on size, you just can't eat when you get hungry, otherwise it will take you a lot longer to get up to your next weight class. You have to eat by the clock, otherwise you will not meet your caloric and macronutrient needs by the time the day is over. have a meal or protein shake every 2.5-3 hours this is very important in your quest for size.
I guess everybody is different, but for me aslong as im completley obliterated after a workout which i tend to push myself to then three times is enough for me, i do other cardio sports in the week football/MMA or boxing..i also eat like 5 times a day rather than 3 standard meals lol i think it helps more with a constant supply of nutrients..i read once that when trying to put on size, you just can't eat when you get hungry, otherwise it will take you a lot longer to get up to your next weight class. You have to eat by the clock, otherwise you will not meet your caloric and macronutrient needs by the time the day is over. have a meal or protein shake every 2.5-3 hours this is very important in your quest for size.