Hey, Muscle people!
Long time follower-from-a-distance, first time poster!
This forum has helped me a lot, but this time I need answers I haven't been able to find (or am confused about).
So, recently, I lost around 12 pounds due to a surgery (didn't eat at all after, blah blah) - went from 145 to 132.
Before the surgery I was doing P90X and loving the results.
Any way, I started P90X again, on the 20th of June, and am, again, loving the results. However, I would love to regain my weight in pure lean muscle. Kinda want to fill out my shirts again, but with well defined muscles.
During the first 30 days, I was on the Fat Shredder diet plan, which is 50% protein, 30% carbs, and 20% fat. Now, I got my protein from good sources - grilled/poached chicken, fish, lentils, as well as Metabolic Drive. I used it strictly for post-workout purposes. (will come to question about Metabolic Drive later).
However, now that I have started phase 2, and am looking to gain weight, I researched as much as I could into the topic of mass gain diets. Of course, there's the obvious 1g of protein per pound of body weight, but what else is there?
So, here's the deal.
Age: 19 (20 this September, if that matters)
Weight: 132 lbs
Daily Meals before today:
Breakfast: 4 egg whites with 2 slices of whole wheat bread + 1 glass (200ml/8oz) of OJ.
Snack 1: Protein Shake (used to be Metabolic Drive, but I ran out, and bought ON's Gold Standard Whey, and Casein, today)
Lunch: 2 x Grilled chicken breast (with bones, so it's kinda equal to one boneless one)
Snack 2: Banana with 1-2 tablespoons Peanut Butter (creamy)
Pre-workout: Protein Shake ((used to be Metabolic Drive, but I ran out, and bought ON's Gold Standard Whey, and Casein, today)) + low glycemic carb (banana, apple, oats, etc)
Post-workout: 1 scoop Metabolic Drive (instantly after workout) then some form of meat protein 30 mins after, with glass of OJ.
Before sleep: Nothing.
Now, as you might've caught on, I have ON's Whey and Casein proteins. Also, I just realized, today, that Metabolic Drive is actually intended to be taken as a non post workout protein (for snacks, etc) due to the casein content. (correct me if wrong).
I'm aiming to consume atleast 100-130g of protein every day, but I don't know what to do about the carbs and fats. My body is getting defined, but I've definitely lost much muscle size (biceps, mainly) since starting the program. I know carbs are important in helping the protein getting used, so I went out and also got Cytosport's Cytocarb - which, I believe is Maltodextrose.
So here's my question:
I have the supplements (don't want to take any more). I have the motivation. I have the drive. Tell me what to do.
Basically, how to gain around 10-15 lbs of lean muscle, without fattening up.
For those unaware of P90X: It's 3 days of intense lifting, and 3 days of cardio, with a rest on the seventh day.
All helpers: thank you, in advance!