My .02
Dude, when I started this lifting/eating stuff 9 years ago I weighed 155 lbs at 6' around 15% bf
I am now a solid 210 6' and since this is the growing season back up to 11% bf (was at 204 lbs and 7.5% after cutting for summer); just eat a lot of good food, and add mass shakes
N2Large is my favorite.
You have to WANT to get results, this is no BS. You have to eat, find a calculator for your maintenance calories and then add 500 - 1000.
But your foods should be good, not going to list them here don't have time.
I would just do compound movements heavy in the beginning, stick with 6-8 rep ranges for 8 - 12 weeks, then mix it up, giant sets, drop sets, rest pauses, 8 - 12 reps, and back down again.
Do cardio only on 1 or 2 off days for 30 - 40 minutes. This is important for both heart health and keeping some of the fat gains down.
Until you KNOW what 4000 calories is food-wise you will never eat it, so go to one of the few good calorie counting web sites and set up an account and keep track of your stuff for a few weeks/months, trust me you will be surprised at how hard it is to eat 4000 GOOD calories.
Here is an example of my morning/day:
First AM I take one serving of N2 Large upon waking. 500 cals
Breakfast: 1/3 cup oat bran, 8-10 egg whites, medium grapefruit, 8 oz coffee (1 oz milk) some mornings I sub out the oat bran and do Kashi GoLean 2servings, 3 oz skim milk. 500 cals
Morning Snack: 1/2 cup fat free cottage cheese, 1 TBLSP cold press flax oil. 350
Lunch #1: 6 - 8 oz lean turkey breast or roasted chicken breast, deli mustard, lettuce, 2 slices whole wheat bread, 1-nonfat plain yogurt, carrots. 500 cals
Lunch #2 (not always feasible with work): 8 oz chicken breast, kale, and a medium yam. 400 cals
Pre Workout meal (hour out):
50-60 g Oat bran,
(450 - 500 cals)
50-60 g ON whey w/water and:
3 g beta alanine
3 g l-arginine
5 g creatine mono
10 g bcaa powder
B complex
30 mins out
2 scoops Gaspari super pump
(spend 10 mins in the bathroom LOL LOL)
Workout (I usually don't have anything but water, occasionally if running over 1-hour I'll grab a powerade)
Post workout:
10 g glutamine (as soon as I'm done before even leaving)
1 serving N2 Large or Up Your Mass
(500 cals)
Dinner usually consists of lean meat, kale (greens), and a small starch.
(450 - 600 cals depending on starch amount)
ZMA 3 caps 1 hour before bed.
Bedtime casein shake (40-50 g).
(160 - 200 cals)