My program, some advice/tips?

Hello, I'm new here :)

I'm 6' 155lb and I need to gain mass...I have been using Anthony Ellis gaining mass program, I got it like 6years ago and my forums membership expired.
Anyway I followed it 6years ago for about 3months but then did not do anything until few months ago today. I've reread the book and been following gym schedule for about 3months now, however I'am not gaining weight! Since I have not been following the strict diet from the book I've decided to do so.

Basics of the program is this:
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[Gym] 3days a week
day1: chest/shoulders/triceps
day2: back/biceps
day3: legs
I warm up on a bike for 5mins, then fully stretch and do my sets
2warmup sets, 4heavy lift sets(1/0/3 tempo), burnout set

so far, my workouts have been going well except for squads
I cant seem to be able to do squads, for one thing for some reason my shoulders are not flexible enough and I am unable to hold the bar on my shoulders correctly. Second, when I go down I cannot go far down on my heels, I have to pull my heels up in order to go down further. Any sugestions?
I also tend to not get very sore for some reason.

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[Diet]
The breakdown of the diet is this; my LBMx18 = 2600calories
from the book it says I need to eat 30%protein 40%carbs 30%fat
So 195g prot 260g carbs 86g fat per day
And It has to be divided into small meals, and to be eaten 6times per day with no longer than 3hr between meals
so 32.5gprot/43.3gcarbs/14.3gfat +fiber

Now, So far I have not been following that, and I think thats my biggest problem. Kind of been eating whatever and big meals after the gym. Truth is, I barely know how to cook and I hate cooking, so I usually go out to eat, fast food or whatever, plus i am pretty lazy.

Today I did a test run, trying to calculate my meals. Here is what I did:
went to grocery store and bought following:
Chicken breasts, brown rice, microwavable broccoli/carrots, extra virgin olive oil, garlic+lemon marinade sauce.
total for 4meals cost is about 10.5$/ 2.62$ per meal which is not bad
(now keep in mind that I'am also a student and I work so 1. I dont have too much free time, 2. I need to try to substitute 2meals with something)

Here are my meal calculations(approx): (remember goals are 444cal/23gprot/43gcarbs/14gfat per meal)

product                  Size(oz/grams) Size(approx)  Prot   Carbs Fat Cals
4oz chicken breast:  4oz/114g         3/4breast      32g    0g    4g   140
Brown Rice:             ?oz/200g         1cupcooked   4g     45g   1g   220
Veggies:       2broccoli sprouts/ 5sm carrots          2g     5g    0g   28    
 
tottal:                                                            38g    50g   5g  ~400

I pan fryed chicken breasts with some extra virgin olive oil so I guess that would add enough fat, question is how much? Please tell me how much so I can add to my calculations

Anyway, I was able to make 4meals and put them in containers (eating 1 right away to try it out) whole thing took about 50mins, since its my first time cooking it lol, but whole thing actually tasted pretty good.

SO I guess I'll have to do that for 4meals per day. Now I'll need to supplement for the other 2. I have Whey protein and I was thinking of drinking that with milk as substitute (still have to calculate portions) but it will only have few fat grams so question is do I need to add fat to day from anything or I should be ok?

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[Supplements] I take every day
I take 1teaspoon of Creatine Monohydrate/ day, any time on non gym days and 1/2hr b4 gym on gym days
1tablet multi vitamin(1a day men's), 1capsule of flax seed oil(1000mg) 1capsule of fish oil(1200mg)
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Alright So thats my program. I would like to keep it as simple as possible, and as cheap as possible (not rich). But please tell me what you think, give me sugestions/pointers etc.

-Thanks

to get big you have to eat big!  read this: http://www.discussbodybuilding.com/Why_you_are_not_getting_bigger/m_160406/tm.htm
 
it sounds as if you have a good start with nutrition.  i eat a peanut butter sandwich and a slimfast shake inbetween meals when bulking.  there are lots of things you could do however.  like mix your own shakes up.  just go check the nutrition thread out.
 
as far as squats go, if you have the extra money (30 or so bucks) buy Starting Strength by Mark Rippetoe.  Amazon will have it.
 
If you don't, than here are a few quick tips:

1. keep your chest up elbows back with the bar resting on your traps.   Try using a wider grip until your flexible enough to use a narrower grip.  elbows back chest up!
   
2. keep your chin slightly tilted down.  like if you were to hold a tennis ball under your chin and chest.
   
3. feet about shoulder width apart pointed out at about 30 deg.
   
4. squat down with your hips.
   
5. keep your weight in the center of your foot.  don't let your knees extend to far infront of your knees.  you will know this happens by having to much weight on the balls of your feet.
   
6. make sure you knees are aligned with your feet.  you may have to focus on keeping your knees out or rotate your feet a little bit.  just keep your toes pointed out some.
   
7. squat down until you feel a stretch in your hamstring.  most of the time this will be just below parellel or maybe lower.  HIPS BELOW YOUR KNEES!!
   
8. once you reach the bottom rise up with your hips.  let your knees follow you up.
   
9. have someone watch you and check some of these points.  even if they themselfs do not know how to squat properly they can tell if you are going parellel or you knees and feet dont line up or if you are leaning to far forward at the bottom.

Use the bar until you feel comfortable than increase weight slowley.  Sounds to me you have flexibility problems.  good squat form will actually correct bad squat form.

No the leg press is not the same as doing squats.

ok its been 10 days now and I dont seem to be gaining weight 8( still stuck at 155
I think I might be not getting enough fat in my diet, so i realy need to find out the following(i posted this at different bodybuilding forum too)

I need to know how much fat comes out when I pan fry my chicken breasts

I pan fry about 1.5lb of chicken breast with about 2 table spoons of extra virgin olive oil (~7-9 mins each side) with a covered top
I then divide em into 4meals 4oz each (tottal 1.5lb comes out to about 16oz)
I assume some oil absorbs into the chicken, my question is how much exact or approx so I can fix my diet calculation
I need about 14g fat per meal, if I am not getting enough fat from that than what can I add to my meal that is easy/cheap?

Don't go by the scale bro, go by the mirror. People think 5 pounds of muscle isn't alot but like Mike Mentzer showed people...If you took 5 16oz steaks and laid them out on a table you realize how much meat that is. I never go by the scale anymore as it just adds to frusteration. good luck

17 years old
180 pounds

dirty bulk= fail
X-repper forever

On the race to 190 and 17 inch arms

ORIGINAL: Beefcake

Don't go by the scale bro, go by the mirror. People think 5 pounds of muscle isn't alot but like Mike Mentzer showed people...If you took 5 16oz steaks and laid them out on a table you realize how much meat that is. I never go by the scale anymore as it just adds to frusteration. good luck

no no no no.  you know why the mirror doesn't work 100 % of the time???

because you see yourself every day.  you're not going to notice the difference if you see yourself every day

take progression pictures of yourself.  take one ever saturday or sunday, and compare. 

(i wasn't trying to sound like an ass beefcake, it's just the mirror trick doesn't work)

I agree with boomersooner. Maybe take pictures from the same location and distance. That's what I'm doing. I took some at the beginning of my 12 weeks and will take them again at the end. Every time I look in the mirror I look bigger.

ORIGINAL: boomersooner1331

ORIGINAL: Beefcake

Don't go by the scale bro, go by the mirror. People think 5 pounds of muscle isn't alot but like Mike Mentzer showed people...If you took 5 16oz steaks and laid them out on a table you realize how much meat that is. I never go by the scale anymore as it just adds to frusteration. good luck

no no no no.  you know why the mirror doesn't work 100 % of the time???

because you see yourself every day.  you're not going to notice the difference if you see yourself every day

take progression pictures of yourself.  take one ever saturday or sunday, and compare. 

(i wasn't trying to sound like an ass beefcake, it's just the mirror trick doesn't work)

 
Ya I take progress pictures every week or two. My point is mainly that going by the scale isnt the best way to go.

17 years old
180 pounds

dirty bulk= fail
X-repper forever

On the race to 190 and 17 inch arms

ORIGINAL: Beefcake

ORIGINAL: boomersooner1331

ORIGINAL: Beefcake

Don't go by the scale bro, go by the mirror. People think 5 pounds of muscle isn't alot but like Mike Mentzer showed people...If you took 5 16oz steaks and laid them out on a table you realize how much meat that is. I never go by the scale anymore as it just adds to frusteration. good luck

no no no no.  you know why the mirror doesn't work 100 % of the time???

because you see yourself every day.  you're not going to notice the difference if you see yourself every day

take progression pictures of yourself.  take one ever saturday or sunday, and compare. 

(i wasn't trying to sound like an ass beefcake, it's just the mirror trick doesn't work)

Ya I take progress pictures every week or two. My point is mainly that going by the scale isnt the best way to go.

they do have some scales that calculate your body fat for you, and they are faily accurate

ORIGINAL: boomersooner1331

ORIGINAL: Beefcake

ORIGINAL: boomersooner1331

ORIGINAL: Beefcake

Don't go by the scale bro, go by the mirror. People think 5 pounds of muscle isn't alot but like Mike Mentzer showed people...If you took 5 16oz steaks and laid them out on a table you realize how much meat that is. I never go by the scale anymore as it just adds to frusteration. good luck

no no no no.  you know why the mirror doesn't work 100 % of the time???

because you see yourself every day.  you're not going to notice the difference if you see yourself every day

take progression pictures of yourself.  take one ever saturday or sunday, and compare. 

(i wasn't trying to sound like an ass beefcake, it's just the mirror trick doesn't work)

Ya I take progress pictures every week or two. My point is mainly that going by the scale isnt the best way to go.

they do have some scales that calculate your body fat for you, and they are faily accurate

 
My parents bought a pretty nice one and they suck. It said that my bf was 18% which isn't even close.

17 years old
180 pounds

dirty bulk= fail
X-repper forever

On the race to 190 and 17 inch arms