newbie with diet questions

[jfalco]

I'm new to the forum. I've worked out for years of and on, but never really tried to put on weight until recently. I'm considering my first cycle and I've asked a few questions on the forum. Everyone keeps telling me that the first thing I need is to get my diet in order, so I kept track of what I ate today and I was hoping maybe you guys could give me some pointers.

I am 31 years old. 5'8" 154 lbs

meal 1 - 4 egg whites, 1/4 sunflower seeds, 1/4 almonds, brocoli, colliflower, lettus, 1 tbsp salad dressing
meal 2 - protein shake (24 grams whey protein)
meal 3 - 2 tbsp peanutbutter on 2 slices whole grain bread. 2 cups 1% milk
meal 4 - same as meal 3
meal 5 - protein shake
meal 6 - 1 cup brown rice, fried tofu, veggies and whatever else they put in a green curry

this is a pretty typical day. You might notice no meat. I am a vegetarian. I've been trying to gain weight for about 3 months. In that time I've put on a little over 10 pounds. Unfortunately these 10 pounds are very easy for me to put on. After that I gain weight slowly. Since high school I've hovered between 130 and 150. I'd like to get up to 170 or so.

[kalspic]

i dont know if you eat fish or not but that can be put in there if you do. but its looking like soy would be the way to go. i dont know if its a complete protien source or not so you might want to have some one that knows that stuff give you the low down on it. but more protien is needed. read the stickies at the top of the forum and try to throw in the same amount of protien that you would get with the meat with something you do eat

[cshibbyr]

good to see you eat eggs and drink whey. Mosts vegs. I know only take soy protein. Youll have to eat a lot more eggs. Maybe try spinich that has some good protein.