Lmao.
Alcohol shouldn’t even be in your diet.
Four protein shakes? Two is the most you should consume in a day. By shake I assume you mean pre-prepared whey/casein protein shakes. They are used as a dietary supplement, not replacement. I have a casein shake in the morning consisting of two scoops of casein, a cup of oats, some peanut butter, 2 whole eggs and 2 egg whites, and whatever else I feel like throwing in. My other shake is just a post-workout whey shake with two scoops of whey and occasionally a banana blended in.
You should be eating at least 6 meals a day, evenly spread out ~2 hours apart. Macronutrient ratios are key. For bulking, you need decently high fat/carb content (primarily carbs), but you always want to get at least your bodyweight in protein every day regardless of your current goals. At 6 meals a day, for me, each meal averages roughly 500 calories, although some meals are obviously larger than others. Pre-bed meals such as cottage cheese don’t particularly count as meals unless they are in large portions (which they shouldn’t be anyway). The easiest way to find out how many kcals a day you need to eat to bulk properly is to locate an online BMR (basal metabolic rate) calculator, find your BMR (it will be somewhere around the 2000s unless you are a shrimp). Your BMR is the amount of calories your body needs to fully function without trouble. Add 500 to this number and you get the amount of calories you should be eating every day (keeping macronutrients in mind, you don’t want to dirty bulk and then have to cut 10-15% body fat 40 pounds down the road). This process is called eating over maintenance. Contrarily, to lose weight, you eat under maintenance by subtracting ~500 calories from your BMR. Keep in mind the 500 calorie number is a baseline, and in a few weeks after you start dieting you should adjust it according to how much weight you are gaining, if any.
A proper training routine is also important. If you’re new to serious compound lifting (deadlifts, squats, bench press, incline/military press, etc.), you might want to start on a basic 3x5 beginner program like Rippetoe’s. If you have some compound lifting experience under your belt, an intermediate program such as Bill Starr/Madcow’s 5x5 would suit you just fine. HST (Hypertrophy specific training) is a form of routine that targets mainly muscle growth over strength. Most HST routines usually involve a 5-6 day split and are not for novice bodybuilders, so try to keep away from them until you have adequate knowledge and experience.
It’s honestly hard to just generalize these things for people. If you’re actually serious about this, let me know and I will actually get with you personally. Too many people go and spend hundreds/thousands of dollars on personal trainers to have them do this shit for them when you can take a week of reading and self education and know everything you’d learn from a personal trainer and far more.
Edit: wait did I just make a productive post? :fffuuu::fffuuu::fffuuu:
