Thanks for everyones input so far, its been good.
Now, its not that Im worried about the fat gains. If need be I'll up the calories, but I'm looking for any ideas on how to cure the hunger problem besides eating more if that's possible.
Prof X, I know that you would probably lose weight on 3500 a day but you also have a good 50 or 60 pounds on me as Im only 187 at the moment.
As for training Im just finishing CT's Beast Building program and about to do a couple of weeks of low volume training as he suggested in one of his posts.
Diet is fairly clean except for saturdays which is (as much as I hate the term) cheat day where everything that is edible is eaten, and usually a couple of fast food meals when Im with my mates.
Heres the basic breakdown for every day except Saturday
The "0.7 kg every 2 weeks" is just the avg weight gain over the course of the 12 weeks that Ive been gaining so far and is not exact. Going from week to week, Wednesday to Wednesday I measure on the scales and jot down what I see. In the morning after going to the bathroom.
Thanks pinkponyz for the help on the shoulder issue, broomstick stretches are a good idea.
Ive read most of Cressey's articles on shoulders, posture at least twice but dont specifically targer the two problems Im after. For example In the Neanderthal No More series Mike Robertson and Eric Cressey give two programs in parts 4 and 5 but dont really specify which exercises would be best for which problems. Dont get me wrong Cressey is my favourite wirter on here, but I dont think I can just ask the Authors every time I have a query because they are fairly busy people.