I’m 21 years old, weigh 140 pounds, my body fat is roughly 8 percent. I lift 4 days a week and do cardio 6 days a week usually consisting of HIIT or running 5 to 6 miles. My goal is to put on 10 pounds of muscle without gaining any fat. My meals today were:
9:00 am Breakfast-1 cup rolled oats, banana, apple, 1/2 cup blueberries, and a tablespoon of natural peanut butter
10:00 am-Usually when I do cardio whether its HIIT or running my 5 to 6 miles
12:00 pm-One can of tuna mixed into one large salad
2:30 pm-Two slices of ww bread, 5 slices of turkey, tomato slices, lettuce, and onions
6:00 pm-Dinner, usually 10-12 ounces of some type of lean mean mixed into a large salad, a large portion of whatever vegetable is available usually corn, broccoli, green beans, grilled vegetables usually peppers, onions, and mushrooms, and a fruit salad with mixed berries and cantaloupe
8:00 pm- 1/2 cup of rolled oats, banana, 1/2 cup blueberries and a tablespoon of natural peanut butter
I drink around 80 ounces of water a day, and I would really like to refrain from using any type of supplement. I know that I probably should be bought I would really rather not.
My lifting schedule is: Monday-Chest and Triceps, Tuesday-Back and Biceps, Wednesday-Shoulders, and Thursday-Legs
Any advice that you guys could give me on how I can put on weight without gaining fat would be greatly appreciated.