Help Build Me A Mass Diet Please!!!!

im 6'5 205# i have been workin out hard for 3 years. i graduated high school at 6'5 and 135# so i have gained a good amount of weight in 6 years but 2 years ago i was in a life threating accident that brought me back down to 135 and left me with no vertical abdominal mucles(6pack) but this hasnt stoped me cause i have gained back up to 205# but here is my problem
i keep getting stronger in all areas but i have never had any muscle structure what so ever. i still look like i never really work out so im hoping with some help from you guys i can change my diet and or my routine.

here are some of my stats

6'5
205#
NECK-16.5
SHOULDERS-53
CHEST-42.5
ARMS-15.5
WAIST-32
THIGH-20
CALVES-14.5

I WORK OUT 5 DAYS A WEEK
4 SETS 8-12 FOR 4 WEEKS
4 SETS OF 5 FOR 1 WEEK
4 SETS OF 12-15 FOR 1 WEEK
THIS IS MY SCHEDULE
PLEASE HELP IN ANY WAY!!!

Ok, here it goes...

http://forums.steroid.com/read-here-first/113010-unoffical-how-bulk-thread-sample-diet.html

or...

http://forums.steroid.com/read-here-first/39010-here-gain-lean-muscle-mass-kind-diet.html

Good eating...

Quote:

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Originally Posted by jira

I WORK OUT 5 DAYS A WEEK
4 SETS 8-12 FOR 4 WEEKS
4 SETS OF 5 FOR 1 WEEK
4 SETS OF 12-15 FOR 1 WEEK
THIS IS MY SCHEDULE
PLEASE HELP IN ANY WAY!!!

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You are doing to many reps, if you can lift it that much you are not lifting heavy enough.

You should do 4-5 reps max IMO...Read the Bulking stickie..and eat like a mofo.

Good luck.

what is the bulking stickie and where do i find it :unsure:

BigJames already posted it, but here it is again:

http://forums.steroid.com/showthread.php?t=113010

Quote:

---

Originally Posted by jira

I WORK OUT 5 DAYS A WEEK
4 SETS 8-12 FOR 4 WEEKS
4 SETS OF 5 FOR 1 WEEK
4 SETS OF 12-15 FOR 1 WEEK
THIS IS MY SCHEDULE
PLEASE HELP IN ANY WAY!!!

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it would help if you listed the days, exercises, and sets for each muscle group.