I'd agree a little more frequency is best, but you may want to go for a 4 day routine, like the one I optimized (this isn't as detailed, but retains the basic structure from the one I utilized just before this recent flare a year ago, it's good to start with and modify as you go using it's principles):
Day 1: Upper push + biceps (bench press, military press/shoulders, + biceps)
Day 2: Lower push + traps (squats, leg extensions, and leg presses + traps)
Day 3: off
Day 4: Upper Pull + triceps (weighted pullups/pull downs, rows (cable, machine and/or barbell) + triceps)
Day 5: Lower Pull + abs (lower body "pull" ie: leg curls, stiff legged deadlifts, standard deadlifts + ab work)
Day 6: off
Day 7: off (or I did just cardio here, but if you're trying to put on weight, cardio will just burn up valuable calories)
I don't believe that pistols or jumping would put on mass, they'll work on the fast twitch fibers in your legs that will aid with jumping movements, but are actually more likely to burn calories (mimicking jumping rope) than to damage the fibers enough to promote growth
I did periodic cardio 3 days a week with all this while trying to cut fat, but if I was trying to put on muscle solely, I'd just do cardio maybe twice a month, just for some mix up and heart health....this routine above is a modified "push/pull" routine, doing push movements and then pull movements broken up, due to their similarity in muscle involvment....you isolate the tri's shoulders and chest on upper push...you isolate the back (lots of muscles there), biceps, and forearms (which are used in other days too) mainly in upper pull....you isolate the quads, glutes, and calves (somewhat isolated) with lower push....you isolate the hams, glutes (again some), and lower back (again some of it) and a little of the calves again on lower pull....the modifications I made were primarily the abs, traps, bi's and tri's work that you see added to each of the 4 days...the benefit of this was I could work the bi's VERY hard on the day when the tri's were getting hit from all the benching and pressing with the upper body, the bi's had nothing going on that day, so they could be hit hard, AND again on the day they were doing the back's exercises, so they got hit nicely twice a week (smaller muscles heal faster, the smaller the quicker, and also the smaller the volume of work that's needed to work them too)...same thing applies with the tri's, I'd work them HARD on the day the back was doing a lot with all the pulls and rows and all, they were fairly fresh then...and the abs could be worked out almost any other day if you need an extra day, but I'd do weighted crunches with them. If you want to hit the abs the best, you need to add some weight, such as a 25 lb weight plate or so to start, to each situp, because heavy resistance is what makes 'em pop the most and become more rigid (after you lose the fat that's on top of them of course, but that's another goal/regimen)...the traps are the muscles that connect from the neck down to the tops of your shoulders, and are best worked with shrugs (pretend you're touching your shoulders to your ears as best you can, that's working the traps, with heavy weights at your side of course)...and they are worked nicely from deadlifts, so I'd do them on the day I worked the lower push instead (deadlifts are lower pull)...so everything was hit nicely at a good rhythm.
The reason I suggest this routine is it's great for adding mass or cutting, and hits things a decent way. Again, called a push/pull routine, it has some drawbacks that can be patched up depending on individual needs/goals, such as a lagging bodypart, but when you're needing to add mass, this works very well. Each day, I'd do around a total of 10 sets for each main movement, but that's closer to an advanced caliber...you should start off maybe a little lower, but if you can handle more that's fine. I did reps ranging from 3 to 15 or so, depending on bodypart, set, and a few other factors.
Why did your instructor say to do reps of 15? I just ask because that's a tad high, especially on large muscles, like the chest, quads and back. Mass ranges are closer to 8 or so, maybe 10 for many occasions, and strength is closer to 3-8 or so. Abs and whatnot are good for more, upwards into the 20's, but with weights on you it's okay to settle for 10 to 20 if you're failing. The goal you have will govern the reps you do, the lower are more for strength, the higher are more for endurance, and in the middle is for size goals (with some strength mixed to prevent plateaus)...if you're doing 15 reps, you have to use a low enough weight that you're making it all the way to 15 reps in the first place, thus it's kind of presumed it's not heavy enough to really use all the muscle fibers. The heavier something is, the more fibers your CNS (Central Nervous System) calls into play. Working more fibers = damaging more fibers = growing more fibers...
Btw, failure is a great tool, just don't overuse it, if you go to failure on too many for too many workouts you'll eventually "over-reach" and then "overtrain" and you could get sick, or injured, and lose much ground.
On the bloating, sounds like it could be the disease, but without pain I don't know. Whatever it's from, even if it's your natural design, adding mass and size to your frame will mask it well.
On your diet, I'd say you need a bit more protein, try shooting for 1 gram/lb of bodyweight, or about 2 grams per kg, see if that helps.....other than that the food choices are great...for more on diet I just helped out a young British bloke in a thread on our forum here:
http://www.crohnsforum.com/showthread.php?t=3528
As for calorie level, it's hard to guage your level because of serving size, but there's some info in the thread I linked above, which I believe follows your issue quite well. As for the protein shake, "within twenty to thirty minutes after finishing your workout" is what I've always preached, but if Jeff's schooling has lent him some newer studies/info that states not until 30 minutes (would you mind sharing Jeff?
) for maximum efficiency then ??? I'm not sure, I've always drank the shake when I got home from the gym, typically 20 minutes after or so, and have always read/heard don't go past 30 minutes if possible, you need that shake ASAP....on the shake before bed, you're fine to drink anything before bed, it won't sit in there, and if it's a weight gainer shake, and has some healthy fats in it, it'll be even better to slow digestion. You're trying to gain muscle, so food before bed is fine, you're going 8 hours without anything after that still, so you don't want to get "catabolic" and have your muscles digest themselves for nutrition. That's another thing to keep in mind when you're awake, never go too long without food, for the catabolic effects I just mentioned. Anyways, a regular protein shake will digest fast (don't bombard it with sugar whatever you make unless it's a postworkout shake, when the sugar actually is "healthy" at that point to prevent catabolism) so you best not have one prior to sleeping, it'll be gone too quickly, you want some protein/food that'll last a while. This is where the classic cottage cheese or something slow digesting like that (the 'casein' in cottage cheese is a VERY slow digesting protein source) will be great. You may not necessarily gain fat from the excess sugars if you have them just before bed, but you'll increase the chance of it, try to center your calories in the first 2/3's of the day, but if you didn't get them in, don't worry, you're trying to put on muscle/weight, so it's not too bad to have a heavy meal late in the day, as long as you don't start gaining unwanted fat.
You're right, guacamole (avacodos, actually) have the good fats mostly, so that's correct.
I know that's a lot, sorry, this is all very detailed info for me, I kind of live it (well, lived it, want to live it again, almost became a personal trainer or a sports nutritionist)...
btw Lardossen, the whole time I've been typing this, I've been listening to a German song I stumbled across that reminds me of my workout sessions because of its style, what's this guy saying?
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http://youtube.com/watch?v=Vfi5C0wMPLw
