I've come to the realization, and others have told me as well, that I'm too thin for my height. I currently weight between 163-165 and stand almost 6'3. I'm considered "skinny fat," in that I look thin, but have no muscle definition whatsoever.

My goal, if it's possible, is to put on 10-20lbs of muscle mass within a year or so. I'm hoping to get married around this time next year or in early 2011, so would that much mass be attainable? My main thing is that I don't want to bulk up big like a bodybuilder, I just want to have muscle and be defined. So, to make a long story short, how do I need to eat to achieve muscle gain? My current diet is below, please feel free to add or tweak so that it meets my goals.

Breakfast (8AM)
Oatmeal with banana, orange juice and a piece of whole wheat bread with a tiny bit of peanut butter OR Two eggs with the same sides as above.

Mid-morning snack(11AM) Almonds

Lunch (1PM)
Turkey and cheese on two slices of whole wheat with yogurt, a bottled water, and some pretzels. OR sometimes a PB&J sandwich in place of the Turkey.

Mid-Afternoon snack(4PM) Fruit such as a box of raisins or an orange, apple, etc.

Dinner(6PM) Anything from boneless, skinless, chicken breast with brown rice and veggies OR tuna OR whole grain pasta OR 93% lean burgers.

Evening Snack(Anywhere from 8PM-11PM) Abs diet Fruit smoothie consisting of frozen mixed berries, a tsp of honey, tsp of flaxseed, and 3/4 cup 1% milk

Thanks for all and any advice!

As I indicated in the other post you made...check the stickies and use the search function. It is amazing how many times newbs like us post the same thing

You eat like 7 times a day and only at dinner do you have a reasonable amount of protein.

You'll never put on 10-20 lbs eating fruit and bread. MEAT son...you need MEAT. 30g at every meal, and that does NOT include protein from non-animal sources (grains/veggies etc...only meat, eggs, cheese, and milk count).


speaking of which, time for 2nd breakfast...a plate of smoked pork shoulder.

isn't the technical term for pork shoulder, pork butt? HEHEHEHE...at least in bbq land I think it is.

That's a little dictatorial, no? lol

You certainly don't NEED 30g at every meal. If you're in the .8-1g/lb of BW in protein for the day, you're going to be okay. That being said, I would still advise to spread it through the day as much as possible.