NEW LIFESYTYLE!now need help

[sammyss74]

Hello everyone! here is the scoop im 5' 10" 175 and slim i want to bulk up a little bit about 15 20 lbs but i want definition here is a week long meal plan

morning< boost nutritional energy drink. 6g fat, 15g protein, 33g calories

9:30 2 6oz light yogurt 10g protein, 200 cal 4 hard eggs

12 one skinless chicken breast(or 12oz can tuna) with pasta noodles and veggies broccoli, cauliflower, carrots


3:30 energy bar

dinner varies


please help all advice welcome. i also would like a shake added and something to help the muscle soreness here are some pics also i work out 5 days a week about a hour a day after work

[FireGuy]

Welcome to the board. I would suggest reading some stickies at the top of this thread and doing a complete diet overhaul. What you listed is pretty substandard. I am guessing a diet in the 2400-2600 calorie range would be a decent starting point with traditional 40-40-20 split. Thats 40% protein, 40% carbs and 20% fats.

As far as workouts, I would be sticking to heavy basic movements only so you can start to build a decent muscular base.