Hey man, I can’t offer any nutritional advice, but I just wanted to say some stuff that you’re probably not going to want to hear.
I used to be the kid that couldn’t eat any junk food or else I would gain 5 pounds instantly, and when I started lifting I had already been working on nutrition for a while. I feel I’ve been able to turn almost all of my fat into muscle. However somewhere down the line my metabolism must have changed because now I’m finding it very hard to gain any mass at all.
Okay, so if I ate some junk food and gained some pounds ‘instantly’, at your weight, I would take that as a sign of my body wanting to increase its’ weight. Secondly, you really couldn’t have had much fat at 135lbs. Almost everyone has a little bit of a gut or love handles, IT’S NORMAL. At 135lbs you probably had tiny ones, and if you had complained to anyone they would probably have laughed at you, if they weren’t around the same level of skinniness.
At 135 lb.s (5’7") this is very frustrating. I was able to gain mass very quickly when I had the fuel to do so, but now I’m not nearly gaining as much ground as I used to. When I realized this was happening I began to eat protein until it started coming out my ears (about 1.25g per pound), but I’m still having trouble gaining mass.
My question is, How can I effectively gain muscle mass without putting all of my fat back on, or having my metabolism shift back.[/quote]
If you’re not gaining mass, you need to eat more, simlpe as that. I didn’t check through your diet - I’m not very good with that stuff - but you said around 300 calories per meal. 300 x 6 = 1800, that’s tiny dude. I would aim for at least 2500, and if you still don’t gain, more. 1.25g/lb per pound isn’t a lot, but this should increase if you increase overall calories.
I pulled out the stuff you said at the top in my quote, but you’re 16 right? and feel like you could be making more progress? well, if you are, then you’re certainly right. At 16 you can eat a lot and pretty much not worry about getting fat at all (within reason). You have great potential right now to really put on some size, don’t waste it.