Erm, lets see (going to try and not write as essay) (all my own opinion- other guys feel free to criticise, we all here to learn)
Exercise - Diet - Supplements - Sleep - Other
Exercise:
Stronglifts 5x5 is really good for beginners in my opinion. Start by getting your form right on the major lifts, then add weight steadily as described in the program. Stick to the program - you can play around once you get more experienced.
Form is really important - lifting a shed load of weight with crappy form is not gonna make you grow big and is likely to injure you.
It is 3 days a week which gives you plenty of time to recover if you are not used to lifting weights. 4/5&6 day splits best left to more experienced people.
Diet:
Food - lots of it.
Complex carbs - whole wheat pasta, brown rice, leafy veg, sweet potatoes, pulses.
Protein - chicken, tuna, whey protein if you like, eggs, steak etc
Fat - good fats include olive oil, nuts, natural peanut butter, oily fish, eggs.
Eat about 500cals above maintenance per day, including 1.2-1.5g protein per lb of bodyweight. if you don't get bigger, increase this until you do 99% of "hard-gainers" are not eating enough food.
I get about 40% cals from Protein, 40% from Carb and 20% from fat - but other have their preferred macros - play around until you find what is right for you.
Supplements:
If you a total beginner to weight lifting - I would say avoid any supplements for now - you probably don't need them. But if you want a little help stick to the basics.
Creatine monohydrate (chea,p and in my opinion all the other creatines are no better!)
BCAA
Whey protein
Other:
This site is awesome, read, read, read - but avoid hormonal supplements and anabolics until you have been lifting consistently for a good 4 or 5 years and are very well read on the subject - your frame will take a whole load more than 150lb without needing hormonal assistance.
Don't be put off by crappy days - everybody has them, one day you will be benching xx weight, the next you will be 25lb down for no good reason (crappy day - pick yourself up and move on - don't beat yourself up over it)
Don't be afraid to get a little fat - if you are a runner you are probably used to being very lean, in bulking up you are bound to put some fat on over your muscle - you can always burn that off later and reveal the muscle underneath.
Get loads of sleep, drink loads of water.
LIFT BIG - EAT BIG - SLEEP BIG - REPEAT
Good luck man
Ooops I wrote an essay
