help me gain

[titleist9]

I started working out in April of this year. I am 35 yrs old and started at
230lbs @6ft 1 38 inch waste. I am now at 185lbs 31 inch waste
I am @ 11% bf now and would like to stay in the 9-12% range but increase
to 200-210lbs of lean mass. i would like help on my diet. Obviously I am
eating clean to lose what I have but would like to know what is reccomended
to hit my goals as for as calories/protein/carbs for daily requirements. Thanks

 

[LeanMeOut]

Check the bulking sticky at the top of this forum, then create your own diet based on it and post it up for critique.

 

[mike@tpcanada]

Have a tbsp of oil (perferably olive or flax)with each meal. After a few weeks of that try going with 2 tbsp per meal and then 3. With each tbsp you are adding 137 cals. The oil will give you better pumps in the gym and it shouldn't make you gain to much bodyfat. If it does then limit the oil to the earlier part of the day and make adjustments as you go along.

 

[SaudeKeep]

what about peanut oil? its cholesterol free isnt it?