Hey dude,
If you wanna put on mass and you are serious this is a rough guide
500+ grams of carbohydrate per day (wholewheat pastas, potatoes, oatmeal, sweet potato, rice, bananas etc)
1g of protein per pound of bodyweight (180lb guy should eat 150-200g per day)
(Tuna, ground beef, chicken, eggs, cottage cheese, full fat milk, nuts)
You need to eat a healthy amount of fat too, so make sure you don't eat all the low fat crap
eat 5-6 times daily, and try to eat 100g of oatmeal mixed with honey/sugar a few times a day (this will give you about 500kcal per portion with full fat milk)
Drink lots of water (at least 2 litres a day)
you need to consume around 4500 kcal a day to put on the pounds
You should if you follow the above correctly, gain at least 1-2 pounds per week for the first couple of months.
Good luck with the training!!!
