wow, bro eat a lot of carbs/fats/protein, try to have a lot of carbs in every meal don't relie on just protein shakes there not the best source of your daily nutrition. but still you do need your whey protein right before every workout, reason why? because it s a very fast acting protein, which while you have the pump you drink a whey protein shake and it digests quickly and the pump, well blood flow feeds the muscles, but its not the best protein source throughout the day but also whey protein shake can be drank before a workout as well as it can help with the pump. also protein will never be used as fuel or used as energy for your workouts, its only used for repairing muscles and when you run out of Fats carbs as a fuel which will never happen unless you run a massive marathon.
you need to up your carbs each week and look for a gradual increase 1-2 pounds increase each week, you don't want to over eat as well.
good clean foods like bread, pasta, rice and milk are real good for carb sources that i can think off the top of my head, those will be great sources as well, but remember bulking up will make you very sleepy due to the high glycemic index of some of the rich carbohydrate foods, some i can think off the top of my head is Bread, brown and white rice have quite a high glycemic index and that will give you an insulin spike which is something you need after your workout which is why i highly suggest after every workout you eat over 100 carbs or even the amount of carbs of your body weight in pounds after workouts as its the best time replenish the body and fuel also and the insulin spike as it great because the insulin spike will create an increase of protein synthesis which is a need for muscle growth, remember to eat foods with a High glycemic index which will cause an insulin spike after a workout, not before maybe a couple hours before like 2 hours max.
also don't over eat before gym you gotta time the carb meals before gym so it digests properly, you don't get sleepy and that you can have fuel to produce energy/ATP in your workout like i said above you can a decent size meal 2 hours before max because it takes around 2 hours to digest and you don't want to workout with while being in a hypoglycemic index with high blood sugar, its horrible.
I'll give a personal anecdotal story i can get a full high intensity 1 hour workouts with high energy levels and feel amazing while fasted for 9 hours no breakfast no carbs no food only water. this is probably not relive but anyway. also i could never put on weight literally never until i started forcing food through and i put on so much fat in the summer that i hated it but anyway i put on fair bit of muscle as well but i made the mistake of eating way to much and dirty bulking
also quick note ive used mass gainers and I've absolutely hated them, never liked the taste of them and the amount of liquid i had to drink, torture. and i used the high quality brands Like BSN and Optimal nutrition. I've got a mass gainer/ whey protein that's cheap as chips, Australian only i think it has 60carbs and 30 protein and i love it because it is flavourless and never gets old. Mass gainers like BSN and shit are expensive and worthless i reckon but that just my opinion, but if you have alot of money **** protien bars, mass gainers.
quick summary remember
- Don't Relie on just Protein shakes, there only necessary only for after workouts, but if you got money do it than takes scoops and scoops.
- Eat clean Carbs alot of clean carbs test what your maintenance carb or how high you have to go to put on weight like 300grams or 500grams or more somehow.
- aim for a insulin surge/spike after workouts
- look for a gradual weekly fat gain not to much like 1-3lbs
- time your meals before workouts
also i hope you learnt something new lol and do research man, internet is full of helpful shit but you can only know how to bulk if you actually try it your self.