bulking diet please help

[Bailey-Bose]

hey bros,

what does a 175lbs (12.5stone) male eat to maintain size?

i weigh 154lbs (11stone) so i would like to bulk up abit and keep bodyfat in range 7-12%
21 years old .... 5ft 9" .... duno bodyfat waist is 30" (if that helps)

i go gym 4times a week, weights only .... reps 7-9 on all exercises

would just like a quick simple plan to help me on my way to gain 3-4lbs per month

Supplements i take daily
WPC Protein
XL Pro & Carbs
Carbohydrate
Creatine
Vitamin C
Multivitamins
Total Supplements =
Calories - 1520
Protein - 140
Carbs - 200
Creatine - 10

My diet isnt the best so thats why i am here so i need your help i know i need to eat about 3000-3500 cals daily but at the moment i cant eat all that so i need to do it steady and work my way up to the 3500+ mark. (not including supplements)

any help ... any advice ... any critics ... any information - would be great

[FireGuy]

You are correct, going from 1500 calories to 3500 isnt something you do in one day. Try implementing another 200-300 per day and do that for a week or so. Once you adjust add in another 200-300 and keep going like that. If you feel you are adding excess bodyfat stop adding calories or kick in some cardio.

[Bailey-Bose]

thank you fireguy

could you just list a few high calorie foods to help me?

i dont mind adding a bit of bodyfat for abit then cut it down afterwards

[FireGuy]

Any food can be "high calorie" if eat enough of it. I would stick to your lean quality proteins, healthy fats and complex carbs.

[Bailey-Bose]

Any food can be "high calorie" if eat enough of it. I would stick to your lean quality proteins, healthy fats and complex carbs.

yes i understand that lol...... do you think adding a small meal like 100g of pasta with grated cheese per day for like 2weeks then up it to 150g for 2weeks then up it to 200g and so on untill i get to the full meal ???

[--->>405<<---]

healthy fats = almonds, peanuts/peanut butter(natural),avocado,evoo,fish oil etc.. not cheese
complex carbs = oatmeal, brown rice, yams

[FireGuy]

No, I would add in Protein, Carbs and Fats. 25 grams of proteins and carbs with another 10 grams of fat would be about how I would add it at this point. Grated cheese wouldnt be on the list of good choices unless its just a smidge to add some texture.

[Bailey-Bose]

yh the cheese would just be a little to get an extra bit of taste.

would wholegrain pasta and chicken chunks and then have a brown bread peanut butter sandwhich afterwards?
would this be alright?

i not looking for the PERFECT DIET just something to add abit better results

thank you fireguy and 405