wow...theres a lot of conflicting information here.
if he's NATURAL...
Bulking Up Basic #1: Increase your protein intake to 1.5 grams of protein per pound bodyweight. Therefore, if you weigh 200lbs, you need to eat around 300 grams of protein per day. I have noticed that if I eat more than 40 grams of protein in one sitting I feel lethargic and have issues digesting the food. Therefore, divide 300 by 40 and that will give you the amount of meals that you need to eat per day. In this example, the 200-lb bodybuilder will need to eat, around 7-8 meals per day spaced out with a minimum of 90 minutes in between meal and a maximum of 3 hours. Protein sources should come from lean low fat sources like chicken, turkey, 93% lean red meats, tuna, egg whites, shrimp, tilapia, mackerel, and salmon.
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imo, only steroid heads need lots of protein (2 grams per lb of body weight you want to be) but if you're natural you do not need that much. .8 to 1 gram per ideal body weight is enough for me to get too big to fit xl shirts without looking like i stole my son's clothes.
Bulking Up Basic #2: Increase your carbohydrate intake to between 1.5-2 grams of carbs per pound of bodyweight. In order to gain muscle, a carbohydrate increase will be required to keep your energy levels high, and thus fuel your workouts, and in order to help shuttle the amino acids from your proteins into the muscle tissue (since carbohydrates increase insulin levels and insulin is necessary for the transport of the aminos into the muscle). The key thing to ensure that muscle mass is maximized as opposed to fat gain when consuming carbohydrates is to ensure that your intake of them is mostly from low glycemic index ones (slow digesting/released carbs) like brown rice, oatmeal, pasta and sweet potatoes. Limit the higher glycemic complex carbs (like cream of rice) and simple carbs (like bananas) for after the workout when the body needs fast released carbs and proteins in order to quick start the recovery and re-building process and also to help refuel the energy stores (glycogen levels in the muscle and liver) that have been drained. Also, ensure that you eat half of your carbohydrates split between the times that the body is most receptive to them, which is the morning time (first meal) and post workout time. So for instance, our hypothetical 200-lb bodybuilder who is starting his bulk up plan at 300 grams of carbs per day (bodyweight x 1.5), will split 150 grams (half of the daily requirement) between the morning meal and the post workout meal (so that comes to 75 grams of carbs). The morning meal carbs will be complex low glycemic carbs while the post workout meal will be half simple and half complex). The remainder 150 grams will be split in the remainder meals. I always advise to refrain from eating complex carbs after 6:30pm (unless your post workout meal comes after that time) as your insulin sensitivity (body's acceptance of the hormone insulin) goes down at night and therefore, one runs a higher risk of storing carbohydrate calories at night unless you train, in which case your insulin sensitivity is optimized.
Finally, make sure that you have around 15-20 grams of fibrous carbohydrates, such as green beans or broccoli, at lunchtime and 15-20 grams more at dinnertime as these will help to keep your digestive tract clean and ready to accept new nutrients, thus maximizing nutrient utilization.
Cardio
During the bulk up stage cardiovascular exercise should be limited to 2-4 sessions per week of 20-45 minutes at the most. For hardgainers, 20 minutes for twice a week is advised.
http://bodybuilding.about.com/od/nutritionbasics/a/bulkingupdiet.htm
