First, before anything, take BF measurements as of now. Which you have. Make sure they are accurate, using different sitings. If you do not set a bodyfat goal you focus too much on the number and gain fat in order to reach your goal.
Track what you eat for the next 5-7 days...so your current diet. Track all macronutrients. From here on out, increase your total caloric intake by 500-600/day. This is your target caloric intake for the bulk.
Protein should be kept at 1g/lb of bodyweight. There abouts are fine.
Carbs should make up 50-60% your total dietry, and 20-30% should be fat. The specific of carbs are simple. In the morning and post workout should be the only times for simple carbs. The entire day should be complex carbs. This will keep insulin sensitivity high and blood glucose levels steady.
Try to consume 1g of water/day. That's all you need, the majority of the water you consume comes from food.
Recommended carb sources on a bulk:
Anything whole grain, so: whole grain pasta's, pancakes, waffles, oats, granola, breads, etc. Sweet potatoes and fruits occasionally. Fibrous carbs (veges) should be sprinkled in there as well.
Simple carb sources for post workout and/or morning:
White bread (75-100g of it), straight dextrose, larger portions of fruit, waxy maize, banana. You want glucose and maltodextrin post workout or a high enough fructose rating that it will raise blood glucose levels and release insulin - glycemic load...look it up.
Fat sources on the bulk:
Keep fat primarily unsaturated. If you're a hardgainer you can throw in some saturated or "dirt" by easy with it. The majority of your SATURATED fat intake should come from byproducts of your red meats, carbs, etc.
~so, your oils, nuts (almonds, cashews, peanuts, etc.), butters (peanut butter and almond), etc.
Fishes (tuna, salmon, tilapia, flounder, etc.), steaks, ground beef, burgers, chicken, turkey, ham, eggs, egg whites and the list goes on.
...these are your complete protein sources. Meaning, they carry all of the essential amino acids for muscle growth and repair. Incomplete sources come as byproducts of carbs and your grains.
Supplements...a nice stack would be a whey protein, creatine, fish oil, BCAA's, and a multivitamin. Of course you could add a gainer shake, an NO product but those aren't essential.
widegrip, you, need 178-190g of Protein/day. Divide that by the amount of meals you need, make adjustments and accountings and you're there.
You also need around 4-500g of carbs/day, easy. Fat should be in the low to mid 100g's as well.
Good luck, and I hope you read every bit of this and take it into account. This should get you going bro.
Any more info you need PM me and I'll help ya out
Mix one scoop of NO-SHOTGUN with 10 ounces of water or your favorite beverage. Do not consume more than 1.5 scoops in one serving. NO-SHOTGUN can be used as a stand alone product or together along with ZERO IMPACT PROTEIN prior to any type of athletic event or resistance training. This NO-SHOTGUN supplement strategy should always be utilized 20 minutes prior to resistance training. Always consume an additional 12 ounces of water with each serving of NO-SHOTGUN.
dude it is common sense to take any NO on an empty stomach, i assumed it would say it on an NO shotgun tub, i dont need to read it cause ITS COMMON SENSE, i have yet to see any NO product still give you a pump if taken with food or protein, i mean i could be wrong but for now i havcent seen anything like that, and i know how to use the damn thing it works for me...... cleary your doing something wrong.