Let’s focus on the diet right now before we worry about the supplements. Alot of people will disagree with my idea of a bulking diet but here is how i would work it for you.
Lets Go with the bare minimum amount of meals you have there (6)because it seems the more meals the harder it is to stick to it. Just so your aware i'm only guesstimating the numbers below. To get an accurate idea of what you should be eating you should work on finding out your base metabolic rate (what you have to consume to neither gain or lose weight), its really a pain in the ass to do this by doing the math. So if you just find out what you normally eat and use an average caloric intake use that and then add 500 Calories or so each week but only as needed. IF your not gaining super fast dont all of a sudden up the Calories wait until your gains have drastically slowed or even stoped before you up that 500.
Meal one (upon waking): focus on a lot of complex carbs and a lean source of protein.
ie: 1.5cup(dry) oats, some blueberries, 7 egg whites
The take away point... fat is only around 9... carbs are around 80, protein 35. When adding Calories you need to this meal first add carbs, and keep fat as low as reasonably achievable. Some fruit here is a good idea, just dont make it 100% of what you eating.
Meals 2-4: These are meals that are anywhere but before bed, upon waking and post workout.
Keep carbs all from whole complex sources. I prefer to start out with fewer calories from carbs and more from fat and then gradually increase carb intake but never going over the top about it.
ie: 35gs of protein worth of chicken breasts, 35gs of complex carbs from brown rice, 14-21gs of fat from olive oil (use it on the chicken or with the rice whatever). 1cup broccoli
Take away point, although i only listed 14-21gs of fat from the olive oil, there is fat inherently in your meat and small amounts in the grains, that factored in your calories from fat will be higher then that from your carbs. When adding calories to these meals first add fat but i wouldn’t go above 30 until absolutely necessary.
Meal 5: intra/postworkout
Lets forget the intra part for now.
Post workout is a time when suddenly raising blood glucose levels isn’t as big of a deal, in fact its a perfect time to take advantage of insulin’s anabolic properties because chances are nutrients will be shuttled to the muscles.
ie: 3 slices of white bread (~45g carbs), 60-70g of carbs from brown rice, a can of tuna
Below are a few take home points:
1. no or low fructose (some berries or citrus, i would deem appropriate at this time because chances are you wont be consuming enough to "spill" over)
2. Your carbs should still be ~60% from whole food complex sources, the other 40% or so can come from simple carbs ie: dextrose, white bread, etc.
3. Keep fat low.
Meal 6: Before Bed
If you’re lifting earlier in the day on a consistent basis, you really don’t need a lot of carbs before bed. This time is kind of like the polar opposite of the post workout and morning meals.
ie: 1/2 cup of almonds, 3/4cup fat free cottage cheese
take home point... keep carbs as low as reasonably achievable, get some healthy fats and a whole food source of protein or if need be a
casein shake.
Get your diet down. Eat as much whole food as you can, healthy fats, complex carbs, lean proteins (at least 80% of the time). You should make great gains just by eating right and more. Get used to spending a lot of money on food before you start worrying about supplements (not telling you to take a long time just get used to the diet first and supplement it as necessary).
