What Should I Eat?

I'm 18 years old, 6'5 205 pounds 13% bf, i look like i'm 220 tho i eat like crazy and before i started working out i had no trouble gaining wait as i think i am an ecto-mesomorph but now i haven't been able to put on more than 3 pounds and i lose it over night. i eat around 3500 calories a day as well my dream weight is 242 solid i lift heavy and i do cardio i don't take mass gainers which i probably should but i'm not sure if that will make me fat, i work my legs and my back more than anything cause i believe that they are the key to being stronger over-all. i want to put some lean mass on my bones tho and need a diet plan to do that. any help is appreciated thank you.

How are you breaking your food up? How many meals, how much fat, carbs, protein?

i've been doing a 40/40/20 diet eating around 4 meals a day cause i work 12 hour shifts and don't have a lot of time to eat

Are you taking protein shakes? If not add two a day. I follow the 40/40/20 and lost weight at first. I eat every 2-3 hours. Right at my desk if I have to. Which my employees hate cause most the food I make while tasking bland smells bad lol

Make time to eat. If you are steel not getting anywhere you may have to kick up your intake. Some people have fast metabolisms.

i will definitely try that thanks

Take natural protein foods in your routine diet these protein foods will help to burn your extra body fat and gain your muscles.
You should prefer the natural protein rather than protein supplements or protein powder. You can take raw eggs, fish, chicken, meat, green leafy vegetables, yogurt, and nuts etc.

i'll do that thanks. i just ate breakfast had a 2 egg burrito with bologna and half a baked potato not that healthy but didn't have much in the fridge, improvisation gotta love it.

Mandush said:

Take natural protein foods in your routine diet these protein foods will help to burn your extra body fat and gain your muscles.
You should prefer the natural protein rather than protein supplements or protein powder. You can take raw eggs, fish, chicken, meat, green leafy vegetables, yogurt, and nuts etc.

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Any comment?

Gym Maitland