Clean Diet?

[Hardcore189]

I know people will read this and be like no way in hell i am gonna write a diet....well i am not asking you too....i am 21 years old 5'11/ 6'0 and 215lbs with low body fat...very vascular in my upper body....this summer i want to put into place a diet that is clean however will allow me to gain some good good weight (dont care if there is some fat increase) bascially a clean diet high in protein i am guessing is what i am looking for.

I am aiming for a diet that consists of 5 meals and a shake (pwo)

1: Breakfast
2: before lunch
3: Lunch
4: PWO
5: diner
6: Before sleep

that would be the break and also prior to my lift some supplements

i know my diet should consist of chicken, oats, egg whites, peanut butter, tuna, wheat bread....what else woudl be good



one meal i like is brown rice with two cans of tunna and some pasta sauce..but not sure of the amoutns of each

can anyone guide me or help me? if so i would appreciate it


thanx guys

kh

[bcap]

I don't know much about bulking - but I'm going to try and give you a hand. I would have pro/carb as meal 1, pro/carb pre workout, pwo and ppwo, the other 2 meals being pro/fat

check out the bulking sticky up top for more specifics

[jerryjuice84]

Hardcore: i thought it was me writing the post. Im also 21 6' 215 about 12%bfat. I came down from my bulking last summer 230lb frame. Ne ways ive noticed pretty steady weight gains with the following
example of one day:
1: Breakfast 6am: (1 scoop Optimum whey protein w/ juice)
2: before lunch 10 a.m. (6 whole eggs, 3 cups oatmeal, bannana)
3: Lunch 12:30 (Salmon Sandwich:1 can salmon/tuna+cucumber, 2 cups of skim milk)
4: PWO: 4ish (Shake+4tsp peaunut butter, prunes)
5: dinner :7ish(2 chicken breast+ veggies(ex.panned fried zuchinni)
6: Before sleep 10pm (2-3 cups cottage cheese w/fruit)

I throw in some stuff here or there glass of milk or two.. but i stick to a clean diet. Do cardio 35 mins Eother day, gone from 210-215 using this type diet while keeping bfat at 12ish...
i have no idea the Cal , Protein or Carb # though