i gain about 10 lbs of lean mass a year, naturally of course, someone on juice could gain faster. But this is pretty much how it goes. It will take a longer time to put on the muscle you want, but it...
the key for me is a small amount, or i will be up with gas and indigestion all night. Best is milk & pb; cot cheese just doesn't sit well when trying to sleep.
dont overthink your diet at this point . . . . eat lots and workout heavy and intense but not twice a day. Try an upper/lower split (Mon/Tues & Thurs/Fri). Keep carbs at least 300 you are way...
