need help starting a new diet

[scarfizzle]

i'm new to the whole bulking thing iv been working out an making small gain so i figured id try to put on some weight.
im an 130lb 18 year old male an i did a body fat test an it said im around 10.5% body fat.
if any one could help me out with a few examples of good bulking diets that would be great im open to any thing i will also continue to read more as i was doing but i figured id start a post an see what i get. also i plan on working out late round 10pm due to my schedual will that have an affect on any of this

 

[nikkita]

there is a good article of bulking diet in the flex magazine of july

 

[xrsist]

6 - 7 high protein meals a day

 

[SouthernLord]

What is your current diet like? How big do you want to get?(trick question) I would start by consuming 2x your body weight in protein and carbs, and 1x your body weight in fats. That means 260g of protein, 260g of carbs, and 130g of fat. That will put you around 3300 calories a day. You want to eat as much whole foods as possible to hit these numbers. Try to get all your protein from meat and poultry. Hamburger, steak, chicken, whole eggs, and fish are good choices. Only use shakes to fill in the gaps. If you can stomach it drink whole milk as this will add quality calories and protein to your diet. Your main carb sources should be oats, potatoes, rice, and try to eat fruits and veggies with every meal. For fats I personally love almonds and walnuts, but olive oil will work in a pinch. You should invest in some fish oil as well. Don't be afraid to eat some pizza and ice cream every now and again too. This will help you add weight, but it is not an excuse to eat like crap. I wouldn't go overboard on supplements either. The magazines hype a lot of stuff up and market to guys like you. The real secret to gaining size isn't in any pill or powder. It is all about the kitchen table, heavy weights, and good sleep.