I was always training to keep around 155lbs. but I'm not concerned about that for the time being. 6 months ago I weighed 148lbs and was around 5-6% body fat. At that time I was training everyday and doing a lot of cardio. The last few months all I've been doing is weight training with very little cardio. I'm not really looking to weigh more than 190 at any given time and my biggest concern is gaining fat and not being able to lose it later on. I've already gained fat and it's not a great feeling esp since I don't feel too different anywhere else. Anyways, I'm 3 1/2 weeks into a fairly strict diet and have gained about 8 lbs. and so far I have followed it well. I eat 7 times a day and each time I get about 500-600 cals and 3600-4000 per day. Can I follow the sample day diet listed below and limit the amount of fat I gain?
breakfast:
1 cup oatmeal 300cal
1 piece fruit ~ 100 cal
1 1/2 cups milk 150 cal
1/2 cup cottage cheese 100cal
mid moring snack
protein shake ~ 250cal
bagel 270cal
lunch
chicken sandwich with no toppings and whole wheat bread ~ 250cal
1 yam ~200cal
1 cup milk 100cal
afternoon meal
1 can tuna 150
2 bread 150
fruit 100
milk 100
post workout
protein shake 300cal
dinner
chicken breast 200
2 cups pasta whole wheat 350
late night snack
protein powder with 2 cups milk 400
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