Can someone help, I need a mass-building diet!

[DanTheManB]

Hey guys, just wanted to see if you could help me out. I have included some pics of my current phyisque and would like to add another 10-12lbs of mass, preferably on my legs and back (although improving upper chest and deltoids right now too). Here is my current diet, (it varies, especially breakfast) approximately:

meal 1: 2 Scoops ON's Whey protein (46 g protein)
-1 orange
-3/4-1 cup of Steel Cut Irish Oatmeal, with two shredded wheat biscuts
-(recently added again 2 slices 100% stone ground wheat toast with peanut butter or almond butter on one slice with all natural yogurt on the other) and a thin piece of chicken breast on a slice of 100% wheat with peanut butter on the same slice folded over and microwaved for a few secs)
-green tea

If not working early I then wait 1 1/2-2 hours and have maybe a small apple before working out for 1 1/2 hours.
AFTER WORKOUT: 2 scoops ON's Whey protein with frozen chopped up bannana and sometimes some honey in blender

Meal 3: I wait about an hour and then eat again
-Haven't weighed usually but I usually eat about an 8 ounce to 12 ounce chicken breast, about a cup of broccoli and a cup of brown rice (That usually fills me up for some reason?)
continued...

[DanTheManB]

I'm 5'10" 180lbs right now BTW...

I then have to go to work after eating meal 3 and usually I only work 4-6 hours a day (good pay tho ) and I have to stand the ENTIRE time unless I work 6 hours or more and I only get a half hour break. I find it difficult to eat while I'm there but I usually sneak in a chicken breast and some broccoli or something and sometimes an apple also because it's just so difficult to bring rice or something.

last meal of the day is usually chicken breast and broccoli with olive oil and rice or barley .... i usually drink 2-3 gallons of water a day with 2-3 cups of green tea. i cut out a lot of quaker oats oatmeal because i had been constipated and that slowed everything down I KNOW I'm not eating enoug hbut yesterday i went to a buffet for a cheat day and i stuffed myself with 3 salmon steaks, (4-6 ounce ) about 2 1/2 chopped sirloin steaks (6-8 ounce) a salad with fat free ranch and honey mustard, steamed broccolie and cauliflower, 3 slices of pizza two tillapia fillets some shrimp and then had 4 brownies, smalle bowl of ice creram with cherry topping, 4 fudge cookies and 2 chocolate chip, slice of cherry pie, vanilla and cho. pudding combined, some warm peach cobbler and a cupcake...i shouldnt have eaten all that especially dessert cause i could only drink 2 cups of tea and have a whey shake before going to sleep. all i ate this morning was 1 bowl of fiber one and shredded wheat, protein, and an orange =/

[thajeepster]

http://forum.bodybuilding.com/showth...bulking+thread

[RipStone]

Diet doesnt looks too bad at all. Just eat a little more.An easy way to eat more is simply make your portions bigger. The thread jeepster posted is great too. BTW, you look great man. Another 10-15lbs and you will be huge.