I must admit HolyMacaroni's sarcasm is very dull and rather dry. Hmm.....about as dry as macaroni with no cheese. Hahaha I am just so funny look at my half-wit attempts at humor.
Anyways, Fresh13 I think your on the right track. Eat heavy, lift heay,sleep heavy. If you stick with it you will blowup in no time. So long as you don't have horrible genetics. Weightliftin/bodybuilding or whatever it is your doing this for is like everything else in that you get out what you put in. My first year of real serious lifting I gained 40 lbs and completly changed the way I look. Actually I am still in my first year of truly dedicated lifting with goals in mind so I hope to gain more in that first year but it has become a tad harder now. Sigh, I guess I just need to turn to the needle now. Haha.
What I did/ am doing in this first year of serious lifting is really very typical of a lot of lifters. I am doing a five day split and dedicating each day to one specific body group. But you should not just pick and choose which group you train haphazardly. You need to be smart about it. For instance I would never train shoulders or chest right after one another because most workouts of the two have a little crossover so you wont get the most out of each work out. I also wouldnt do arms after or before chest either because you use your tri's in most chest workouts.
So a good way I would do it. Is
day one: Legs
Day two: chest
Day three: Back
day four: Shoulders
Day five: arms
You can do five days in a row which is what I did at first and took the weekends off. Or you can throw your rest days in between one or two of he work outs. All up to you.
I try to do between 20 and 30 sets for each traing session. Sometimes more. Sometimes less. Often I will do 4- 6 sets per exercise. I aim for at least five main exercises in one training session. Also always stretch. Mobility is just as important as strength. you should be able too look up the rest and see which exercises you would do for each day.
Diet is also important. The day I stopped caring about gaining a little fat is the day I really started seeing gains. You need to stuff your face. You should figure out how many calories your eating and make goals for how many you want to eat a day. I aim for 3500. A lotta people ingest more then that. My diet is personaly the hardest part for me. But it is the most important aspecto of makign gains. Training is really the easiest part. Its the sleep and food that are difficult.
There are a food fews that could really help you get the extra calories you need. Olive oil, put it on everything rice, fish, papas fritas, steak, the options are endless. Thats like 150-200 calories right there. Do that twice a day and thats 400 calories. Milk is another great tool. Through in a scoop or two of whey and you got yourself a 200-400 calorie snack. Peanut butter is also fantastic. Two scoops of that is like 350 calories. Right there if you did that would be 1350 extra calorie for you. There a lot of other good things just look them up.
Ingest a lot of protein. The most common rule of thumb I've been told is twice your body weight of protien in grams. Its simple 200 lb man needs 400 grams. I personally dont think I have ever conistently ingested twice my body weight and I have made consistent gains. Still more is better to an extent I guess.
There are also a few mandatory supplements you should get. Glucosomine with chondtritin* and MSM. This is for joint health. You could also throw in vitamin D tablet there for that. Lifting places a lot of stress on your joints so Joint health is very important. Fish oil, because its full of omega 3s which have so many positive benifits it would take way to long to list them all so just take it. Creatine, it really has helped with my strength but I feel of all the supps I have taken this is the least important one. Lastly a regular multivitamin preferably flintstones vitamin haha jk but really a multivitamin is important.
Ok so I have shared far more then I had intended but I hope you take what I have shared with you add onto it learn more, become a monster and obtain that coveted Alpha Male status that has eluded you your whole life. Go on young grasshopper and embrace your true potential.