Weight Gain Diet?

Justice101

Ok Im sure this has been done many times already, so I apoligise, but I need help to gain mass.

Firstly, Ive been using weights for about two years now, and would like to think I know what Im doing in the gym. However, although my time in the gym has resulting in some gain and much more toned/defined muscles I havent bulked up as much as id like.

I have begun to do lesser reps now with heavier weights.

On the diet side of things, I eat pretty well. Id be eating porridge, weetabix, pasta, chicken breast, beans egg etc but Im proberbly not getting the right balance of protein/carbs/fat and proberbly not enough calories.

I weigh 10 stone, and im about 5'10". I am 18 years old. I train 3 days a week in the gym.

What im looking for here is a plan of what to eat every day something I can stick to rigidly (im well motivated ). A plan of daily food intake which will give me the right balance of pro/carb/fat. Id prefere to stay away from suppliments.

Example:
Breakfast 8am:
Porrige,orange juice, 2 eggs

Lunch 11am:
Tuna sandwich, milk

And so on....

Thanks in advance to anyone who replys

eroo

I was the same as you just under a year ago mate. 10 stone, 5'10''. Now I'm at 11.5 stone!

Add 2l's of whole milk to your daily intake, as well as crackers, plenty of chicken, tuna and if like me you find it hard to eat enough, you could use a protein shake/weight gainer shake.

Just eat EVERYTHING, drink lots of water too!

''Eat BIG, lift BIG and think BIG''

Also, get a minimum of 7-8 hours sleep every night!