Its getting cold out! Building muscle & done cutting bf. HELP PLEASEEE!!!!!

[MadMetal]

Well I lost 15 pounds from bf over the summer and now Im planning to fully focuss on building muscle. I used to jog 4 miles per day 5 x per week but now the only thing is what exactly I should eat.... ?! This is what I came up with however seeing Im just going to start, I need help and some guidance on what I should eat.

MORNING:
3 white eggs 1 egg with yolk
bowl of oatmeal
3 pieces of toasted wheat bread
glass of milk
piece of fruit

MID MORNING:
V60 protein shake with water
Special K protein bar

LUNCH:
Chicken breast
2 pieces of whole wheat bread
Piece of fruit
Vegitables
Bowl of lowfat cottage cheese

MID-NOON:
1 scoop of V60 protein powder (which would be 30g of protein) with water
Piece of fruit
Special K protein bar

DINNER:
Chicken breast or tuna
Baked potato
vegitables
Bowl of low fat cottage cheese

EVENING:
V60 protein with skim milk
Fruit
No salt and no butter popcorn
Chickeb breast or turkey breast sandwhich on wheat bread

Of course Im going to lift weights as well such as Chest & tris on Sundays, Legs & biceps Mondays, Abs Tuesdays, Back & Shoulders Fridays, Abs again Saturdays. Cardio? Planning on 2 miles at a steady pace 3 - 4 times per week.

By dropping my cardio from 4 miles to 2 miles and from 5 times to 3 - 4 times per week, I guess it should be more solid (or at least Im assming). By eating about 2 times more on a regular basis of good foods should be a good boost. I also started going on Nitrobol pills about 2 1/2 weeks ago which SO FARRR they really work as described on websites and in magazines.

Seeing I am no professional and my goal is to stick with this until April, my goal is to build more muscle throughout the next 6 months. Of course I know seeing I will be eating more and will be doing less cardio I will gain fat but of course I need more calories to feed the muscles instead of burning them all off.

Im wondering what modifications needs to be done to my new goal to gain muscles throughout the next 6 months. How much muscles would I like to gain? It would be nice to go from a Steve-O look to a Triple H look in 6 months, but thats impossible which I have no intensions to go on anabolic steroids lol. So yeah enough with that, how much muscles would I like to gain throughout 6 months? As much as I can gain. If I only can gain a little, then I will only gain a little muscles throughout that time. If I can gain alot of muscles, that would kick major ass.

So yeah, to reach my goal, what modifications should I make to my weight training, cardio and the way I eat? Im 18 years old and 148 pounds (yes, Im a guy and yes I am pretty skinny but we all must start somewhere and sometime).

If curious on my current routine, here it is:

MORNINGS:
Bowl of oatmeal
2 pieces of wheat bread
Piece of fruit

MID MORNINGS:
V60 protein shake

LUNCH:
Chicken breast
2 pieces of wheat bread
veggies
fruit

MID NOON:
Fruit

DINNER:
Chicken breast or tuna
Baked potato
Veggies

EVENING:
V60 protein shake with water
fruit
2 big spoon full of cottage cheese

If you took the time to read everything and get this far, I greatly appreciate it. Since I started to lose weight which I began in May, I havent gained any musccle/lifted heavier weights which its quite obvious why, thats if you read everything I posted so far in this thread.

Thank you.

 

[Sim882]

Overall comments:

Most of the food here is good quality, except perhaps the special K bar (reconsider substituting those calories with milk or oats or flaxseeds in the shake ).

(1)
The major weakness in your diet is the lack of fats. Low fat diet will lower your testosterone.

I would add fat sources to some of your meals to get at least 15% of your calories from fat, although many on forum would suggest 15-30. You need both sources of omega3 (fatty fish, such as salmon; or fish oil supplements; flaxseeds) and some omega 6 (although your getting some of this anyway, through egg yolk, and trace amounts in other foods).

(2) You need a PWO meal - e.g., 2 glasses of skim milk; 40 grams whey protein; 60 grams of simple carbs (dextrose/maltodextrin).

(3) Tell us your calories, and your personal details. Some of your meals are massive - e.g., breakfast which could have anywhere up to 200 carbs, is imbalanced in that it is relatively low protein and extreme carbs; dinner and lunch, which appear to have excessive amounts of protein; and your mid morning and mid afternoon snacks could be larger, with more carbs or fa (I would replace the special K bars by adding skim milk or oats to the shake if you wanted more carbs; or flaxseeds if you wanted fats. Go for the latter as you already have plenty of carbs.

 

[MadMetal]

Hmm, I should add more fat to my meals? How would a peanutbutter sandwhich be to possibly replace the Special K snack bars seeing a peanut butter sandwhich on wheat bread would be a very good source of protein from the wheat bread and the peanuts as well as the massive calories contained in peanut butter.

Seeing my breakfast is massive, how would just a bowl of oatmeal, piece of fruit and peanut butter on 2 toasted pieces of wheat bread and 2 eggs with yolk would be to start out the day?

Currently I eat around 2100 calories per day. I am 18 years old, 145 pounds and 5´10 about 9% bf. Prior to the summer I was in the 160´s up until I went on the Lean Body Challenge and did massive cardio to burn off some weight but after seeing how skinny I look I want to gain weight and gain muscles but of course I dont have the absolute best knowledge on how to succeed which is why I am currently here.

Thanks for the comments which I found very useful.