Only just stumbled across this thread. Have competed for the last two years in 'junior' bodybuilding competitions and done well. Knowledge of gaining size/muscle is very good from several years of training.
Let me tell you, if you think shredding a little bit of fat of hard - try running a full 'contest prep' and getting down to under 5% bodyfat. That my friends is absolutely brutal. It's not certainly not maintainable (or healthy for that matter) to sit at that bodyfat for extended levels of times but the personal satisfaction I got was amazing.
Currently floating around 190lbs, 10-12% I would say. Have taken a slightly more 'relaxed' approach, pretty much for sanity and to be able to enjoy times with friends/girlfriend as it was all getting a little too much.
Relaxed still involves counting my 'macros/calories' and I'll have one higher carb day on the weekends, or use this day to go out and enjoy a meal with my girlfriend. Currently, I consume 250g Protein, 300g Carbohydrates and 60g of Fat as I'm on a slow 'cutting' phase following a weight rebound after my first contest.
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Tips for putting on size/weight? Stick to the basics. All workouts should be revolved around progressively overloading the muscles (gaining strength, reps etc) over time and improving each workout and I base all workouts on a Compound lift (squat, bench press, deadlift, military press) as they activate more muscles.
For anyone not on the juice, for me this is essential. Don't fall into the 'chest monday, back tuesday, legs wednesday' etc routine as it's not 'optimal'. Protein synthesis is elevated at it's highest between 48-72 hours after working out, so if anything you wanna be hitting a muscle every couple of days. Doing this kind of split works for enhanced atheletes as most steriods elevate protein sythesis so they will continue to build muscle after this timeframe, hence why you can also do more volume.
For this, I reccomend for most the below kind of workout split.
Mon: Upper
Tues: Lower
Wed: Rest
Thurs: Upper
Friday: Lower
If you've got 6 days a week spare or want to run it as more as 'x days on' x days off' , another good one is Push (chest shoulders triceps), Pull (Back, traps, biceps), Legs (quads, hams, glutes, calves) , take a rest day, then run this routine again.
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Not an expert by any means, but I'd love to help anyone in here if they have any questions.
EDIT: I also saw someone post muscle food's website link above, which I highly reccomend too. Hope I wasn't the only one who got 10kg of Chicken on Black Friday for £36 !!