well I decided it would not make to much sense to post my diet because it changes so much during the week ( I work shift work with 8 or 12 hour shifts ).
But basically I eat around 4500-5000 calories a day. I eat about 150-200 grams protein from whole foods and another 150 or so from protein drinks. My carbs are always high, I go hypoglycemic very easy so they are important to me. I really dont limit myself on them in the early meals, only the last two before bed. Unless I'm going to bed after work, in that case I keep them high till I'm done. I eat plenty of "good" fats in most my meals. And I generally "snack" between meals (which are spaced 3 hours apart). snacks are usually a handfull of almonds, half a meal replacement bar...whatever, anything to keep something in my stomach. I basically eat all day, like I'm trying to get fat! I stay very lean naturally (my body type) and lose weight effortlessly. So gaining is the hard part. The good news is that my body responds very fast to whatever I do.
BTW, I am not concerned at all about bodyfat%. mine never gets very high, and I am too concerned about adding mass to be worried about a few pounds of fat that I can easily lose in the future.
I train as hard as I can for an hour 5 days a week, sometimes with an AM and PM training split (again, due to shift work). I train super heavy with low reps and toss in a few rest-pauses on my working sets. (borrowed from DC training). I get no less than 7 hours sleep each night as as much as 10 hours when I'm on 8 hour nights.
shift work is a bitch so I would stay away from it if I were any of you
there you have it, not very pretty, but thats it. And more importantly....it is working for me.
