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I need help, really don't have a set diet. Im currently 36yrs old, 5'7", 130 lbs and at 4% bf. I am looking too get to about 170-180. I work third shift, my work out begins around 9am, bed from noon till 6 or 7. Pls help haven't gained weight since I was 18. I work out 4 days and light cardiovascular twice a week. Any one up for helping Taylor my diet...im all ears and thxs.
Do you tolerate milk? If so you might want to look into GOMAD which stands for "gallon of milk a day". That's an easy way of getting a lot of calories in with good protein and carbs. Otherwise try to add a lot of calorie dense foods to your diet like nuts, avocados, pasta etc. there is also a "hardgainer" sticky here you might want to look at.
Plan out a diet of what you will eat. Set times and macros included and one of the diet gurus will be along and critique it for you. Be careful just loading up on fats and pasta. But at 130 you have a lot of room to grow if you eat right.