Obvious answer is obvious, you need to be taking in about 2700-3400 calories a day. Good calories, proteins, oats, easy on the dairy, no fried. everything should be naked or baked (no not your stoner girlfriend). eat a bowl of oatmeal for breakfast with a simple carb. non-bleached, wheat whole grain something...bread, pasta. i grab a chobani yogurt, low fat, low carb, high protein..then i mix it with this nature valley protein granola. in that one serving i'm consuming a little over 20g of protein. that's at 8am, then at 10am i'll try and stuff down a chicken breast and peanut butter/banana on wheat toast sammich. LOTS OF WATER. too much protein will kill your kidneys so keep that shite flushed. for lunch i won't eat anything bigger in terms of portions bc i hit the gym around 5 so i can't be worried about digesting gobs of food. more chicken boobs, veggies, (white cheese if you NEED cheese) whole wheat toast with jam, and maybe some beans somewhere in there. black beans are great and you can buy them frozen. WHICH YOU SHOULD BE BUYING ALL OF YOUR VEGGIES AND BEANS FROZEN BECAUSE THERE'S LOWER SODIUM CONTENT. eat lunch around noonish, noon-thirtyish. by 2 pm you want to be drinking a shake. something with about 30-40g of protein. I have a desk job and i have to remind myself to get up and move to aid in the digestion process. you always want to try and keep yourself moving. and as weird as it sounds you should always be a little hungry. even though you are consuming twice the recommended daily intake it's not about how much, it's about when and what. by 4pm, i'm almost off of work and i grab a simple light carb to gimme some extra fuel in the gym. i don't take any supplements i have no idea don't ask me, however; i drink one of those caffeine infused crystal light water packs in my water bottle on the way to the gym. that seems to help me.

in the gym, to amass gains you should lift heavy and often. for instance i'll do flat bench bar and superset that with dumbbells that i keep by the bench. now i go to Red's so there's a shite ton of benches and free weights that allows me to hog some shite. i'll pump out 8 reps of a weight i can get to 8 ONLY ON THE FIRST TIME. then i'll immediately superset that with the dumbbells and i'll pump out 15. i'll perform 4 sets like that. you shouldn't be able to get to 8 the last two sets, if you can...add a plate. same thing with the lighter supersets if you can get to 15 every set it's too light. i only do 4 maybe 5 exercises per muscle group but i work out a muscle group each day. i don't do back/bi's chest/tri's crap. i just don't. abs, i do every other day. i spend maybe 15 minutes of almost non-stop ab workout. lower abs get tired easier so focus on those first and then attack your mid and upper abs.

i am now realizing how long this is, sorry for that. i hope i've kinda helped ya out. good luck.