Help with DIET please.

[KenShamrock]

Hey
Finally im done my cutting phase, This comeptition i was going to join was cancelled.
So i need to get some muscle on me for this competition on june 22.
Can someone please help me out with a diet for building me some good lean muscle mass.
Like i wana get back to eating steak and pasta, because i weigh 140 ripped, and the weight class for the contest is 152, its in 5 months.
Can anyone help me out, i dont want to major bulk, i dont want gain lots of fat with my muscle,
Any help would be great.
Thanx

[David]

Instead of telling you what you should eat I will give you some rules which you can follow. This will allow you to choose your own food.

1. Always eat for your body's benefit rather than for taste.
2. Include as much variety in your diet as possible.
3. Consume smaller meals at frequent intervals during the day.
4. Include plenty of high-quality animal-source protein in your diet
5. Curtail the amount of animal fat in your diet.
6. Eat food as fresh and lightly cooked as possible.
7. Load up on the natural carbohydrates found in fruits, vegetables, grains, nuts and tubers.
8. Drink at least 8-10 glasses of pure water daily.
9. Take at least one multipack of vitamins, minerals, trace elements, and digestive enzymes a day.
10. Avoid junk-food calories.
11. Don't drink your calories.
12. Don't miss meals.
13. Don't add extra salt to any of your food.
14. Avoid alcohol.

If you have any specific questions about any of the above rules feel free to ask.