30P 40C 5-10F every 3-4 hrs.

Stick with the basics like Eggs, tuna, chicken, lean beef, fish, oatmeal, potatoes and yams. Low glycemic Carbs except post workout shake and low fats, mainly unsaturated.

Only you can tell if your putting on to much BF while your trying to gain, just mess with your carbs and stick to about 1.5-2 grams of P per lb of BW.

http://www.steroidology.com/forum/s...&threadid=20721

check out that thread! lots of ideas on how to bulk cleanly with minimal fat gain.

1.5g Protein / lb Bodyweight
2.0g - 2.5g Carbs / lb Bodyweight (low side non training days, high side training days)
.25g Fat / lb Bodyweight

Split that up over 6 - 7 meals / day

Consitency and Time will do it.

Here is a site with Mike Matarazzo’s, Jay Cutler's, and Dorian Yates' Diets. Examples are good for me.


http://www.weight-gain-tips.com/bod...-diet-plan.html

Here is another with Jeff Willet's Diet..

http://www.ast-ss.com/jeffwillet/Ro...n&jid=36&week=3

Godd luck