Looking To Gain Wieght/muscle.. Help!

Looking For A Step By Step Meal Guide I Can Follow Day To Day..

I Train 4-5 Times A Week..
3 Days Weights And 2 Cardio..

What Are The Best Things For Me To Eat..
Ideally I Want To Gain Muscle Mass And Tone It?!

If Anyone Can Hit Me With A Set By Step Guide ??

Thanks

read the bulking stickies in the Diet forum.... that will help you out.

you prob wanna look into the lean bulk, depends on how well u gain weight, its all about trial and error, if u start a diet n get to "flabby" you gotta cut back, if ur not growing nough u gotta eat more, i know its not what u wanna hear but its true, read the lean bulk n bulk sticky ontop of the page, adjust ur workout accordingly, hit each muscle once a week, high weight low rep, use core exercises, and EAT EAT EAT, i mean thsts ur main focus, then u can add some suups in there to aid you, but dont start supps untill ur diet n workout is down, itll be a waste of money