I'm calling chillen!! Really anyone can answer this but I am curious what you personally advise senior chillen! Let me start with the briefest version of my story that I can muster...A year and two months ago I was in the worst shape I have ever been in in my life...I was 21 years old indulging in absolutely whatever I could whenever I could...5'10" 205 pounds and God only knows what my bf% was...long story short now i'm 5'10" 155 pounds 9% bf...I bench about 265-270 pounds and I want to bench 350...my diet currently consists of 2100 cals a day..my bmr is 1760...I run like a madman..7-8 miles a day 5-6 times a week and I lift 3 times a week with a primary focus on my bench and curls...I start everyday with a banana, two cups of fiber one cereal and one cup (all measured) of non fat milk..this is at about 6:30 am...I dilly dally around the house then go to bed around 7:30-8 am (I am a nightshifter)..I sleep until 2pm everyday, at which time I get up and consume a small sandwhich (two slices of whole wheat double fiber bread 70 cals per slice, 5 slices of turkey, 5 slices of lean salami, a slice of cheese and a little mayo), a cup of cottage cheese with half scoop whey protein/creatine mix, and two handfuls of broccoli and carrots. I leave for work around 4-5 pm and either lift weights or do a very light cardio..(yes I'm aware I am in a cal defecit right now)..Around 8 I take a break and have some chicken and vegatables and small bowl of progresso soup. and do a light cardio (no sweating). I go back to work until 2-4 am do a heavy cardio (4-5 mile run) and consume a protein bar...Here's the question..How should I change? I want to put on 10 pounds of muscle, no fat...want to stay under 10% bf..I know I need more cals, so how many meals and how many cals per meal? current bmr 1760..

sorry about my typing..I was a very bad boy last night and got completely wasted...it was a friends bday...I'm hungover..lol won't be doing that again for awhile if I'm going to accomplish this goal.