ok, lets just use the following as an example and you need to stick with it. people think bulking is so f*ing easy to do. anyone who eats 5-8 times a day eating almost the same foods will tell you it isn't; including myself
you want to start putting on wgt and your going to change your diet 35 days from now. for the first week, you need to keep track of your intake, you don't have to get into major macro science here; not yet. Cal, Carb, Pro, Fat, the times you are eating and just little note on how you are sleeping feeling- mood, hunger satisfied. doesn't need to be a book of life, but more detailed the better you will be months from now.
this is absolutely critical to establishing your base/starting daily intake and will make more manageable to hit your target intake
after a good 7 days of keep track of what you have ingested, for the next 4 weeks you are going to increase the intake of all 4 cal, carb, pro and fats (I cant tell you how much because I don't know what you want to gain) every 3rd or 4th day.
the slow increase and maintenance will allow your body to adjust and in turn after a few weeks you wont be force eating, you will be supply eating.
the other point to mention and just as crucial as keeping notes, you need to focus on your routine as well- doing 6 sets of bench press at 8-15 reps with 4 other exercises will help to burn off more cals- stick to heavier wgts, lower wgts.
include casein and whey (fast and slow protein) at night and also think about Vitagro- genR8. its a carb and the only one with the patent- read up on it. unflavored added with a casein and whole milk at night, promise you will start to add on wgt.
out of 250-350 grams of your protein intake, no more than a 100 should come from liquid (350 is high and most likely going to piss and shyt it out but your just over flooding). you may also want to include protein in a peptide form after your workouts. wont taste as good but will flood the muscle faster.
its a pain in the azz - I know but the people you see with size on them got that way because they developed a plan that including more than doing biceps 6 times a week!
