need a good diet

[The Conquistador]

hey, I am a hardgainer weighing 172lbs, 5'9, 21 years old. I'm looking for a good bulking diet to pack on size, but can't seem to find one. I am used to eating.. eggs in morning(1 whole,5 whites) and 2 metr-x shakes through the day , and would like to incorporate those into a diet but I need a good diet that I can go from. anybody have any advice because no matter what I do I cant seem to put on size, and ive been trying for 8 months now seriously. Everything I put in either gets burned right up, or turns into fat. PLEASE HELP A BRO OUT! lol P.s. (working out 4 times a week for 1 hour each, heavy as I can go for 8 reps, if that helps at all)

 

[atherjen]

first off start out by reading the sticky at the top of this forum... a ton of ideas on bulking food choices and Sonis even put together a great sample day.

if you find that doesnt help much, then post your exact diet, what, how much and when..