Okay, when I'm bulking, I put in two weight gaining shakes (which I make myself because they're cheaper that way. Bought maltodextrin, I use 50g of that, with 50g whey. If I don't have that I blend a couple of bananas in with 50g whey. Before bed 25g slow digesting carbs with 50g milk or casien protein.) Also, I cook plenty of chicken breasts from costco, freeze em, and nuke em whenever I need more protein. When I bulk I eat a full meal every 2-3 hours. Carbs (whole wheat pasta, brown rice, potatoes, bread,oatmeal etc) protein (Chicken, either breasts or from the can, tuna, steak, ground beef, salmon or trout(I catch my own haha), powder, etc) and a veggie source. I usually use just frozen veggies, nuke em. Eating constantly with high protein works for me.
As for your split, you need to work more per workout, and use less workouts. What works best for me when my schedule can accomadate it (and this works best for me, not always best for everyone) is Monday-back, bi's, traps, forearms, legs Tuesday-chest, shoulders, tri's, lower back, ab's Then I have mondays workout on thursday, and tuesdays workout on friday. Remember- You build muscle when you're outside of the gym, so more sleep, more food, more rest on a bulk. But when you're in the gym you gotta go to war with the weights. And I don't mean two sets of exercises per body part. I do 12 for shoulders, 12 for chest and tri's, etc. The only one that I use less is bi's because they're a significantly smaller muscle group. Maybe 6-8 sets if I'm feeling like a beast.
This seems to have worked for me because my last bulk I gained 25 pounds total over three months, the first 15 pounds naturally. And through it all, I only gained a half a percent bodyfat according to the caliper with four different measurements. Any more questions, I'm sure that anyone else would be happy to help, and so would I!
