bodybuilding diet?-bulk

[Jiin10]

i would like any advice from people with diet experience as to help me devise an effective bodybuilding diet. i am currently taking it around 2800 calories/day, but it does not seem to be enough. i am consuming approximately 170 g protein/day, and less than 100g fat. the carbs are kinda high, but i the foods i eat cannot fix that problem. when i bulked up in the past i ate whatever i could get my hands on...but i would like to gain clean muscle and about 1-1.5 pounds a week, is there anyone who can help me out as to what i could eat to fill up 8-10 meals, i have a pretty good ground as to what i have been eating but i would like to take in more calories.

so far i have been eating lots of whey protein, 4-5 shakes day, boneless chicken, pork, beef, tuna, catfish, salmon, and other various fish, rice, rice noodles, tofu, and veggies

[defcon]

Well, just slowly up your calroies by a few hundred each week until you are gaining appox 0.5-1lb a week.

as for food choices..

Protein - tuna/eggs/skinless boneless chicken/lean beef/fish/ WHEY protein ONLY AFTER WORKOUT!, cottage cheese

Carbs - Oatmeal, Whole wheat bread, WW pasta, long grain balsamic rice, sweet potatoe, dextrose after workout, veggies.

Fats - olive oil, flax oil, fish oil,

[defcon]

i know i missed some important things.. oh yeah, such as nuts for more EFA :P but someone can fil those things in, also try a search for hmm, "bodybuilders grocery list" or sumthing.. lots of info in older threads :)

have fun bulking man! i hate cutting :( #&$*^#($* @ whoever said there was a need to cut (#@*& them al

[Jiin10]

thanks a lot defcon, ill keep ur advice in mind..also good luck with cutting bro

[defcon]

thanx man, good luck with the bulking :)