You know slamming cheeseburgers is calories i get that but to get to a level of sucess there is what i like to call" Cheating and Bulking". You have to understand your macros along side the compounds you are running. So a few facts before running to a diet plan i have in mind....

It takes 3500 calories to build 1lb of tissue, so just by adding 500 calories a day a week would give you a pound a week"hell Ya" so in a 12 week cycle for bulking 12lbs of lean mass i will take that any day!

So let's cover some basics-
Post workout- this imo is the most important of all cause your body is starving to replenish glycogen to the muscle tissue basically FEEDING TIME!...so a general rule of thumb is A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

Protein-
Here we need at least 2-3 grams of protein per each pound of lean mass this is important cause we want the muscle to grow and not your waist line. (Egg whites, Lean steak, Chicken breast, turkey, beef) these are prime key examples of great qualtity sources of protein.

Fats-
EFA’s (Essential Fatty Acids) are extremely important in any diet. The list of benefits from taking in dietary fats I extensive and I am not even going to get started on it. I will just say that a diet which includes EFA’s will yield much better results. Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil). EFA

Carbs-
WE need these for the aspect of gaining clean mass gain's not all carbs are bad...a few examples are your breakfast and PWO meals should be comprised of slow burning complex carbs that are low on the glycemic chart. Some good examples of low glycemic carbs are brown rice, yams, and oatmeal. Others may include whole wheat bread, whole wheat pasta.

So know let's take a peak at the diet for nice clean bulking to make your contest prep a ton easier as well smoother and less stress!

Nutrition:
M/W/F/Sun:

Meal 1. 1 cup egg whites. 3 whole eggs 2/3 cup oatmeal. 1 banana
Meal 2. 50 grams isolate. 2 tbs natural pb
Meal 3. 6 oz chicken. 3/4 cup rice. 1 tbs olive oil
Meal 4. 6 oz chicken. 6 oz white or sweet potato. 4 oz green veggies
Meal 5. 6 oz chicken or fish. 6 oz white or sweet potato. 4 oz green veggies. 1 tbs olive oil.
Meal 6. 6 oz beef. 6 oz sweet potato.
Post workout: 60 grams isolate, 50 grams karbolyn

Tues/thurs/sat

Meal 1. 2 cups egg whites. 1 cup oatmeal. 1 banana
Meal 2. 50 grams isolate. 1 serving of fruit.
Meal 3. 7 oz chicken. 8 oz white or sweet potato 4 oz green veggies.
Meal 4. 6 oz chicken. 1 cup rice. 4 oz green veggies
Meal 5. 8 oz chicken or fish. 1 cup rice. Green salad with olive oil and vinegar.
Meal 6. 6 oz lean beef. 6 oz sweet potato
Post workout: 60 grams isolate, 75 grams karbolyn

2 cheat meals per week.
Cardio: 20 min moderate intensity 3 Times per week.

Supps:
3 grams glutamine, 5 grams creatine. 100 mg Vit C w/ meals 1,3, and post workout
Bcaa's first thing in the morning and either during or immediately post workout.
Multivitamin daily