Thereís lots of info on exercise nutrition out there here are a couple sources:http://www.nowloss.com/how-to-lose-weight-keep-it-off-permanently.htmhttp://stronglifts.com/how-to-gain-weight-for-skinny-guys/
I drink 4-5 shakes a day because I know from the past that I canít get enough quality calories in solid food each day while exercising. Plus by doing the shakes I know Iím getting at least some good balanced nutrition throughout the day and that about 3/4s of my daily calories are already accounted for meaning I only have to worry about under/over eating for about 1/4 of them.
Pre Workout Shake one hour before workout:
-Nonfat Milk (both slow and fast absorbing proteins and carbs)
-Liquid Egg Whites (medium absorbing proteins)
-Olive Oil (fats to help testosterone production)
Post Workout Shake immediately after workout:
Apple Juice (high sugar to spike insulin speeding nutrition uptake into muscles)
When Protein (fast absorbing protein)
Regular Shake one half an hour after workout and every 6 hours after that:
-Whey Protein powder (because itís fast absorbing protein)
-Liquid egg whites (because they are medium absorbing protein and being pasteurized donít need to be cooked)
-Cottage Cheese (because they contain mostly slow absorbing protein)
-Oat Meal (slow absorbing carbs, and lots of fiber)
-Olive Oil (healthy fats which your body needs for making testosterone)
-Walnuts (healthy fats good for the heart)
-Broccoli (antioxidants and contain a chemical that lowers estrogen levels)
-Cinnamon (reduces insulin spike from eating causing slower absorption of carbs)
-Coco (Flavour, elevates mood)
Various solid meals half hour between each shake.
I always keep food with me everywhere I go so there is no way I will miss a meal. packets of salmon and tuna, jerky, meal replacement drinks come in handy if you cant cart your shakes around with you. Iíve know many guys that carried around jars of baby food.
I eat the same 4 main shakes every day because itís simple to make the same ones all the time for 8-16 days at a shot and store them in a chest freezer. I then mix them in water or tea and blend them as needed. However, be aware that if you eat a lot of the same things all the time any low grade food allergies you may not know that you have could manifest and you will have to find the offending food and cut it back. Milk, fish and nut proteins are common ones.
Also if you are going to try bulking do a couple of things first. Take pictures. Pictures donít lie mirrors do. Buy a skin caliper and tape measure:http://www.amazon.com/gp/product/B002VAPHXW/ref=ord_cart_shr?ie=UTF8&m=A1JOKHZE1W04XW
If you find yourself going above about 15% body fat do some cutting before you try to bulk anymore.
Also understand that nothing Iím saying is written in stone. Ultimately the best way to find out what works for you is to find a simple easy to stick with program of working out and eating. Eventually tweak a little bit here and there to see what effect it has and you will be able to customize what works best for you and your lifestyle.