need help here

[beginnerneedhelp]

hey everyone ! im new at this. Im 23 5'7 145 lbs. If anyone could help me to plan diet program. I want to gain weight and muscle. I have been working out in the several months. I notice some muscle improvements but my weight still the same. I know that im getting stronger. Im working full time but my schedule is not fixed. So i could working morning or night shift. If anyone could please help me with the right diet, I would appreciate that. I dont know what kind of food that good for my diet. like i said im new at this. usually i just eat whatever i want to eat. Oh yeah, I take 50 gr of protein shake only after work out. How about some supplements too ? Whats good ?

[lucabratzi]

first thing u should read is the "how to bulk" sticky up top. that will tell u exactly what ur asking

[SwoleCat]

Ditto!

~SC~