Gaining weight/putting on muscle is actually a simple goal to achieve. There are a few points that I am going to speak on. These will include diet, training, and supplements. I will also answer the all time question: Should I do cardio while bulking???the answer is yes. it increases your endurance during lifts. I am not reliable for how your body reacts with any type of diet, training, or supplements that I suggest. Consult a physician. I will not go into detail on each part. There is a reason google was created. So lets get this thing started.
The first thing you have to answer for yourself is whether you want to do a clean bulk or a dirt bulk. A clean bulk is preferred IMO. You wont add too much fat and you will be healthier. A Clean bulk consists of eating around 4000k (depending on your current size) of clean foods. By clean, I mean lean meats like chicken, quality carbs like sweet potatoes, brown rice, oats. Another bulking tip, clean or dirty, is drink a lot of milk. Now you don’t have to go GOMAD, but drink plenty of milk (1/4 of a gallon/day is fine). This gives you protein and calories needed for bulking. Drink plenty of water throughout the day. No matter what your goals are, water is very important! During a clean bulk, you can still eat burgers and stuff….just limit them to only maybe twice per week. What I like to do is have Sundays as my cheat days when bulking. I eat ANYTHING I want. Dirty bulking consists of eating whatever you want all the time. As long as you are getting plenty of healthy fats, protein, and carbs.
Training isn’t as important as diet, but its still very important. The MOST important thing about training is CHANGE. You MUST constantly change your routine, number of reps, number of sets, what machines/exercises you do. Rule number 2. Ditch the tricep kickbacks. They are pointless and most people do them wrong anyway. Stick to compound lifts with a mix of accessory lifts. I like to lift only 3x/week while bulk. The more rest the better. I like DC training and 5x5 as my two main routines during bulking. I can type on training for hours but ill stop here. Any specific questions just ask.
Supplements- pretty basic. Creatine, whey protein, BCAAs, fish oil, multi, and if you want, a pre workout. 5g of creatine per day, no need for loading.