help me clean up my bulking diet (its about that time)

[musclemilk]

here is a little bout me.

weight-192
height 5'10
age 21

I am a typical ecto and need to be eating all the time to gain weight.
Here is the thing, I am a college student and i have 3 meals at the cafeteria(which is imposible for me to calorie count), then 3 more consist of tuna and oats. I keep my protein at 2grams of protein per lb of body weight. Sometimes i throw in some icecream and sometimes i will hit up the drive through fast food and have some burgers, i been doing this for the winter, and its working. I ahve put on some nice size, I still have abs, but they arent as tight as they were when i was 175lbs,but i am alot bigger all around which is what i want this is also due to heavy compound movements which are working well. I drink lots of whole milk as well.
I dont want to cut nor do i think i need to, because i need to put on more mass all over especially on my legs.

I was considering doing a acouple things

- switching to skim milk
-no ice cream at all
-no fast food burgers

As for my cardio, it consists of brazillian jujistsu\mixed martial arts 2-3 times a week.

suggestions

thanks a lot

thanks

[musclemilk]

bump

[musclemilk]

bump

[taffer]

http://www.johnberardi.com/articles/...on/7habits.htm

[galahan]

It's kinda hard for ppl to "clean up" your diet when they don't know what you eat. Those 3 steps are a good start though.

Concerning cafeteria food, they might have nutritional charts available if you ask. But in any case, don't eat anything where you can't identify just about every ingredients. Stay of mystery stews, funky soups, etc... That way you can make pretty good guesses on places like calorieking or fitday.

[musclemilk]

yeah i usually do this every year, durring oct-feb i bulk with lots of whole milk ice cream and fast food. Then as march hits i clean up those 3 aspects and then keep bulking through summer but its a slower longer bulk.

[musclemilk]

bump

[solid4321]

should i take out milk all together or would it be ok to just stick to skim milk(fat free)?

thanks guys

[Gimpslayer]

Try and remember what you eat in the cafeteria (or take notes and write it down). There are many books for dieters (and web sites too) that help you calculate what the nutritonal value of different foods are. You can also look up a lot of them here:

http://www.nal.usda.gov/fnic/foodcomp/search/

You don't need to know EXACTLY, but a good idea of the nutrients of what you're eating is definatley a start.

If I have to eat at a buffet/cafeteria type setting, I try to look for the following:

-dishes with whole recognizeable vegetables
-dishes with large pieces of meat. Preferably fish or chicken.
-a minimal amount of thick sauces, etc.
-try to avoid obviously greasy or fatty foods

I drink a lot of milk. Some guys have problems digesting it, but not I. I love it. I say keep it in your diet, as it has good protein. As well, milk can help moderate insulin spikes if you drink it with a sugary meal. That's good. If you want to cut down on the fat, then skim milk isn't a bad idea, but personally I'd leave it in. I'd rather drink milk (whole if need be) and find other places to cut out the fat. Note that SOME fat is good to eat. You don't want to eliminate it completely. (of course, if you're lactose intolerant then you might want to rethink that)