Right, this is what i have picked up (advice wise) over the past couple of months.
You need to do about a hour a day training, while bulking, concentrating on another bady part every day. i do Chest, Sholders, Arms, Legs and Back.
Right now, if you want to bulk you will need to work out some facts.
You need to intake about 1.5g of protien for every pound of bodyweight, for example i am 144lbs, so i intake about 200 g of protien.
To do this I would recommend about 4 meals a day - with two occasions when you drink protien shakes, i.e.
9 Breakfast - about 20g of protien - eggs meat etc
11 Lunch - 30-40g - sandwhiches with either turkey, chicken or tuna, maybe a glass of milk as well
2 Afternoon Lunch - 20g - maybe a little snack, i.e. yogurt, cottage cheese etc
5 Dinner - 40g - you need carbs and protien here to get you ready for you workout - so potato, pasta and meat - maybe a tuna steak (40g in itself) or any other meats, pork, beef, chicken etc.
7 Protien Shake with milk - 54g (my protien shake is 45g each serving, 54 with milk)
8
Weights workout for no longer than 1 hr 30 mins - as after this you will be to tired to lift efficiantly, and you won't make progress.
9 10 mins after finishing the workout you need another protien shake with milk or water (milk provides more protien) - this shake will help you repair your muscles, and help them grow. Make sure you get this shake in quickly as this is the prime time when you will need protien.
- The amount of protien you need depends on your weight, you may not need 200g of protien.
Also you need to drink about a gallon of water a day! I know this seems like a lot, but it ain't that hard.
7 pint glasses = 1 gallon, so drinking water in between meals, and with dinner and during the workout and you will easily do it.
All this should see you gain muscle and maybe some weight, but generally get bigger!! wahoo.