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Floorfiller, I've been doing diet research for the past month or so since I've been trying to bulk (and drink beer) for the past several months and forgot how I achieved it last summer. This is the gist of what I've come up with, leaving out most of the scientific mumbo-jumbo, but everything stated has a reason for it being so. 
You want to eat a nominal amount of protein at every meal, typically 5-6 meals a day. A fast-absorbing protein PostW (read the link I posted yesterday; dextrose and whey are optimum), and a slow-absorbing protein before bed (cottage cheese, or casein shake; you're not going to be taking in food for ~8 hours, your muscles still need to eat while you sleep!).
Carbs should come at breakfast, pre-workout and post-workout, and sparingly at other times throughout the day. You want simple carbs, such as oats, brown rice, yams, black beans, etc. If you can stomach it, fats will normally come from fish/meat, but you also want to supplement with omega 3's in the form of Flaxseed Oil and/or Fish Oil.
After several tweaks, this is the current diet I am using, and have been losing ~2 pounds a week with minimal loss of LBM. We're almost the identical weight, so your caloric intake will be similar.
10:00AM
1/2 Cup Oats
1/2 Cup Natty Applesauce
4 Egg Whites
1 Whole Egg
1 Tbsp Flaxseed Oil
1 Serving Whey
1:00PM
High Fiber Wrap
6 Slices of Turkey
1 Tbsp Hummus
3:45PM
Can of Tuna
1 Serving Black Beans
--Workout--
6:30PM
2 Servings Whey
50g Dextrose
8:30
8oz Chicken Breast or 6oz Salmon
Cup of Asparagus
11:00
Can of Tuna
1 Serving Black Beans
1 Tbsp Flaxseed Oil
Total Cals: 2097
Fat: 61g
Carbs: 154g
Protein: 248g
P/C/F: 49%/24%/27%
Edit: If you follow a similar plan, with your carbs lower than 200g a day, you want to carb-up once or twice a week shooting for 350g or so.
Last edited by Omegasox on Apr-02-2005 at 00:22
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sPaCe 
