Look, don't worry about posting too much. If I were you I'd hang out in the Nutrition and Training Forums for a while and learn as much as possible. There's really no point in you even looking at the Anabolic Forum because your years away from being ready for steroids.
How old are you? Age has a lot to do with how many calories you burn. I am assuming that you are pretty young, no older than 20, so based on your height and weight and the fact that you said you are a hard gainer I would start out at about 4500 to 5000 calories a day. Honestly, like Kenneth said, you don't really know if you are a hard gainer because you haven't been eating or training right. Just like how earlier I talked about how someone who dieted excellent one week and horrible the next would never really lose any fat, but they might bitch about how they just aren't meant to lose weight or something like that...Never seeing their own fault in the process. You've got to realize that, from what I've read on your posts, it seems you've been going about this the wrong way.
I want you to get results, bro. Keep lifting by the program. You should be sore as hell the morning after your workout. Don't get over zealuos and start working out 6 days a week again. Understand that on those days that you rest, those are actually the days when you are growing. Those days are just as, if not more, important than the workout days. If you think you are wasting a day by not lifting, remember that lifting on a rest day will probably just tear down more muscle and prevent growth. Just keep it simple, 3 days a week. Give it 4-6 weeks and you'll see some results.
As far as diet, go with 4500-5000 cal. per day. You can look at the Nutrition labels on foods and count the calories (be aware of serving size). Eat 4 meals a day @ roughly 800 cals each. Drink protein 3 protein shakes @ roughly 400 cal each. Example:
7 am-4 eggs, 4 slices whole wheat toast w/ butter, large glass of whole milk, bananna
Roughly 1000 cal w/ over 50g of protein
10am-Mix two scoops of whey protein w/ 12 oz. whole milk (even better would be an Meal Replacement Protein w/carbs, but simple whey protein will do)
Roughly 375 cal w/over 45g of protein
12:30pm-Meal #2, eat at least 800 cal. Example: 2 Quater Pounders w/Cheese. You really should eat more "clean" foods, but for now just be sure your eating plenty of calories and protein. Shoot for at least 800 cal. and 40+ grams of protein.
3:30pm-Protein Shake
6pm-Meal #3, pasta with 3 or 4 oz. of meat would be good. Again, go for about 800 total cal and 40+ grams of protein and include meat, eggs, or dairy with every meal.
9pm-Meal #4, I'd go "light" with some cottage cheese and fruit. Avoid fat-free foods while bulking.
Midnite snack(if you wake up)-Drink another protein shake during the night for extra calories.
You can see this is a lot of eating, bro. I doubt if you'd been eating like that you would call yourself a hard gainer. Of course, you could buy some weightgainer to get more calories and save time preparing meals. Let me know what you think of this.
