Ectomorph needs to bulk up

J

Jooo5

0
ok so im 15,6'0, 138lbs, not sure about bf but somewhere between 5-9%. I just wanna make sure im bulking up healthily(is that a word?). Theres so much crap to know and i just cant memorize it all...so im trying to eat about 3500-4500 calories a day and was wondering what to take into consideration. For example

do i need to consume a carb/protein/fat meal that is proportioned in some way?

is too much total(unsaturated right?) fat bad? (i just ate a sandwich with 10tbsp peanutbutter)

what do i need, High GI/Low Gi foods, or does it not matter

and bla bla bla whatever else i need to know would be a great help

...............or can i just eat a crap load and not worry about what im eating(with the exception of a quadrupole cheese burger and the like)


thanksyou:) :)
 
3-4kcals is good. But you cant just pig out on crap food. Eat foods with lots of protein and complex carbs. If you have a hard time eatin a lot of food, drink it. Drink a lot of milk or get some Cytogainer. As for the PB; man thats a lot for just one sandwich. The fat in that isint too bad, but again I wouldnt pig out on that.
 
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