I just started 5/3/1, but before I get into it, I want a solid diet. I was always a skinny kid, until I did Rippetoes Starting Strength for 6 months. I gained a lot of muscle and got a lot stronger, but I also gained a lot more fat than I should have (due to problems with my diet). I then switched to a 5 day split and my lifts continued to go up, but since my diet was bad I gained more fat. Since then, I have lost a lot of that fat, and I am doing 5/3/1 to gain lean mass.
I spent countless hours reading the nutrition section here, and learned a lot, yet I am still struggling in making a solid diet. John Bereradis 7 simple diet rules has helped a lot. I know for the most part what foods are healthy and what aren't but I still have a hard time making a solid diet that will help my gains but not contribute to fat loss.
Here are a few staples in my diet:
-canned tuna, canned salmon, peanut butter, chicken breasts, brocolli, almonds, ezekiel bread and ezekiel raisin bread, milk, water, and whey protein.
I usually start off the morning with a shake composed of milk, whey, peanut butter, flaxseed, and oats.
Can you guys make some suggestions for a solid diet with the above foods, and what foods I should add? I don't mind eating 5 meals a day, but I need to bring one of those meals to school, and eat it in class, so I need one good portable meal.
Sorry if this is a lot of info, but I read a lot of articles and its kind of overwhelming.
I am 6'1 190 so I am guessing I should eat about 3000 cals.
Thanks for the help!