hey guys , i was just reading over some of the diet posts, was wondering if you could help me out. ive been training for many ,many years, im 35 , 5'10 , 170 lbs , bf 15% train 4-5 times per week , coming off a disc injury, mid-back t-7t-8, i know they dont heal. had no problems with strength . but need help with diet. i dont eat junk , but guess not enough . could you guys give me a sample diet plan ,or direct me to one please? looking to get to 180lbs , always had a problem putting on weight. dont want to be massive but bigger, then try cycle. any help greatly appreciated! thanks alot!