[bigbench]

Give us an example of what you eat every day. First point you will see, is if you dont know right off the bat, then your arent eating right. You shuold know what and how much you eat of everything day in and day out. If you are eating and not gaining, then your not eating enough or the right things. You shuold consistantly try to eat 200-250 grams of protein every single day. Tuna, eggs, chicken, beef, steaks, fish, shakes, etc... Also, with your metabolism, you can eat a shit load of carbs and still stay lean. Shoot for about 350grams of carbs a day (mainly complex but you can add some simples in to get your insulin levels up). And healthy fats. From Natty peanut butter, olive oil, EFA's, etc... About 50-100 grams. If you are eating more than 3000 cals a day right now, then im going to assume that it is mainly from fast food and other bad sources. You have to cut them out. Think of it like this, if its already processed food, then your body ISNT going to process it for muscle.