Nutrition Questions?????

[gtconvertable89]

I have been going to the gym regularly now for a while and although I have noticed improvements, I am not gaining size and muscle like I want. I have an idea that my diet might be playing a factor in my lack of growth. Can you guys give me a diet plan that you use that has worked in gaining size and muscle. I don't have a desire to be huge and stalky, just a little bigger while at the same time remaining cut. I am interested in hearing your daily/weekly diets. What do I need to be eating and what do I need to stay away from as far as food and drink consumption. Thanks a lot

 

[proxy]

65 % carbs
15 % protein
20 % fat

 

[Canadian Cobra]

Typical caloric intake for maintenance is 15 x bodyweight.
A typical maintenance diet is 40-40-20 (40% carb, 40% prot, 20% fat).

For example, if you're 200 lbs the calcs are:
15 x 200 = 3000 calories/day
Carb intake = 40% of 3000 = 1200 calories
Protein = 40% of 3000 = 1200 calories
Fat = 20% of 3000 = 600 calories

Daily carbs at 1200 calories = 300 grams
Daily protein at 1200 calories = 300 grams
Daily fat at 600 calories = 67 grams

Eat at least 6 meals/day, with a good balance of proteins, carbs and fats in each.
Get your fats from unsaturated sources, such as flax oil, almonds and fish oil.

Preworkout meal (60-90 min before workout) should be moderate size with equal
proportions of carbs and protein.
Postworkout meal should be >75 grams of high GI carbs (eat at the gym, with
a meal replacement drink).
Meal high in protein and carbs should follow within 60 minutes.

Drink tons of water.

Keep you diet clean all week but allow a good cheat meal every weekend.

Good luck.

 

[Complete Muscle]

It is difficult to gain LBM while remaining cut. To get big you must EAT BIG, meaning 300-500 cals above your maintenance level (see here: http://www.nutri-tracker.com/calorie2.htm). If you are lean already, and you want to gain additional muscle mass, you have to accept the fact that you will gain some additional body fat temporarily. It's the price we pay for muscle...