I have not been on here in a long time, did some searches for the below however all the links are old. I would like some advice on my current diet, this is something that I lack a lot of knowledge on and any help would be appreciated.
Bit of info:
Weight: 76kgs (167lbs)
I am about 11 months post surgery on my left shoulder which is now at about 90%, I can lift heavy again and I have put on about 7kgs (15lbs) over the past 3 months however I have stalled. My gains have also seen my BF% increase somewhat which I know comes with the territory however I would like to adjust my diet to minimise this if possible.
I understand that more energy in vs less energy out= Surplus that = weight gain, I know i need to eat more, however i want to eat more of the right food.
Below is my current diet, If you could offer some alternate meals (What you eat), links on what food is best, P/C/F combinations (That have worked for you) and other information that would be great. My aim is to gain more lean mass and bulk to 85kgs (187lbs) and reassess from there.
0700 Breakfast- 3 Eggs Scrambled with 2 slices toast +Multi/Joint Tablets + Water
1030 Snack- Elitemass Gainer w/ Milk + Banana
0100 Lunch- Subway (I know its bad) or leftovers from dinner
0400 Snack - Elitemass Gainer +Banana
0700 Dinner- Usually Steak, Pasta/Rice and Salad/Veggies
0830 - Train
0930 - Post workout Elitemass Gainer Shake w/creatine Mono
Overall Calories around 3000, Protein 204g(30%), Carbs 365g (54%), Fats 48g (16%).