In need of help with my diet!!!

[MadMetal]

Throughout the summer since late June of 2007, I went on the Lean Body Challenge and just finished losing 15 pounds but unable to build more muscle (obviously due to my diet). I am happy with the body fat I lost and I'm now at 144 pounds (originally in the low 160's).

Now that I am satisfied with where I am and that it's starting to get colder out, I already know how to lose weight when I want to, however now I'm starting to focus on to build muscle but the only problem is I need guidance.

I am currently 144 pounds; 5'9 tall; about9% b/f; 18 years old.

I know I'm not eating enough calories, however I honestly don't know what to eat to build muscle and I would love to hear suggestions, modifications to my meals such as what I could eat instead or what I can add to my meals, etc.


BREAKFAST:
1 1/2 cups of Oatmeal
2 pieces of 100% whole toasted wheat bread
One piece of fruit (apple, banana, etc)

MID-MORNING:
2 scoops of Whey protein powder with water

LUNCH:
Either chicken breast or tuna fish sandwich on 100% whole wheat bread
One piece of fruit
Fist sized serving of veggies (salad, bowl of corn, small carrots)

MID NOON:
One piece of fruit

DINNER:
Chicken breast or a can of tuna fish
Baked potato
Fist sized serving of veggies (salad, bowl of corn or small carrots)

LATE NIGHT:
2 scoops of Whey protein powder with water
1/2 cup of low fat cottage cheese
One piece of fruit

^^ that is piratically what I eat every single day. So I'm wondering what modifications I can make/add to my meal/s to eat what I should to start building muscle. Of course I can be paranoid to modify what I eat and wake up the next day with the scale reading I'm a pound or two heavier.

 

[skochur]

i think you need to eat some kind of protein in the morning....i would say egg whites, or tuna if you can, some kind of meat, i would have like 4-6 egg whites and your oatmeal along with a fruit and coffee or tea to start the day off...

 

[xrsist]

things you should be eating every day (esp at your age bro)

eggs, oats, milk, cheese, chicken, red meats, fish (tuna and salmon), vegies (esp greens), salads, fruits, natural whole grain breads and obviously protein powder.

a good shake to keep the cals up:

1 bannana
1 cup oats
2 scoops PP
1 tablespoon ANPB
2-3 cups of milk

blend together and enjoy