First Bulking Diet for college athlete-help!

[dp13368]

I play soccer in college so I've only really concentrated on having good endurance for the game and being in "running shape." I lifted last off season not too seriously though but have been lifting for the last 2 weeks pretty seriously and want to go somewhere with this.

I am 20 y/o, 5'9, 150lb right now and around like 11-12% bf.
I want to do a clean bulk for a few months to gain lean muscle mass but I cant gain too much fat because and I still have to run because in August I still have to be able to run an 11:30 2 mile time. Is it possible to still run almost every day and gain a good bit of lean mass? I would like to gain 10-15lbs muscle by the summer if at all possible. My w/o consists of mon- chest/tri tues-back/bi wed-legs/shoulders thurs- chest/tri fri-back/bi sat-legs/shoulders with about 15 mins of endurance cardio and 15 mins HIIT immediately after my workouts.

Here is a sample diet of my day and I know I need more calories but where and with what foods?

1cup Egg beaters
2tbps salsa
1/2 cup Lowfat Cottage Cheese
1.5 Cup Kashi Go lean
1 Cup skim milk
---513 cal 4g fat 67carb 66g protein--

4 Egg whites
3 oz Boneless/skinless turkey breast
ON Protein Shake

Workout

ON Shake
8oz skim milk

30g mixed nuts(almonds,peanuts etc.)
8oz boneless/skinless chicken breast

5 egg whites
30g mixed nuts
1medium apple
2tbsp natural peanut butter

ON Shake


Totals-
Calories Eaten Today
source grams cals %total
Total: 1918
Fat: 52 465 24%
Sat: 3 28 1%
Poly: 2 15 1%
Mono: 3 25 1%
Carbs: 123 407 21%
Fiber: 35 0 0%
Protein: 257 1029 54%
Alcohol: 0 0 0%
Sodium 2200 mg

Is that too much sodium?
I also take EPA/DHA Fish oil supplements daily.
Any help would be appreciated, thanks in advance.

[Kaja]

You can bulk, and still run to keep your endurance, it however it will burn more calories, so you're going to have to eat a bit more to make up for it.
Gaining 1lb per week is ideal for a clean bulk. So having a goal of 10-15lbs is possible to acheive by summer.
You need to add 1000 calories to your diet. This can be done by adding another meal, and drinking milk and snacking on nuts throught the day.
Get rid of the shake at the end of the day, and replace with cottage cheese, milk, PB, and/or eggs. You also need more fruits and veggies throughout the day.

[BrianK10]

Building mass was so hard for me leading up to, and during soccer season when I played. I was taking creatine, and whey at the time. I did see gains, but my legs especially blew up like balloons from all the running/training.