So I posted previously about an amateur fight at 155lbs. I needed some serious help, and you guys came through after sorting through my retarded ideas. The bottom line is 155 was a little much for me, cut was hard, and I felt drained. I'd like to add some quality muscle over the next few months and see if 170 is a better fit for me. I'm not expecting some massive muscle gains, as I know it's unrealistic. There's just a bit of difficulty transitioning from one diet to the other, particularly where it is difficult to continue losing fat while gaining muscle. My diet before was great, I felt fine eating it. Occasionally longing for some carbs, but overall it hasn't been too bad. I maintained muscle while burning fat. I've been eating ~2200 calories/day, this was enough to lose 12 pounds over the course of 10 weeks. What I was eating, 3-4 meals a day. Good proteins (Chicken, Turkey, lean pork/beef, lots of eggs ) ~1.5g/kg of BW Good veggies (especially Broccoli) 1-1.5 servings of fruit a day (typically oranges/apples) Low carbs (whole grains), eating them PWO as much as possible. Drinking only water and crystal light (I caved for the crystal light, so sick of water) No HFCS, few simple sugars, etc. I've read what I can about muscle gaining, but frankly there's far more information on weight cutting here. I know I need to try to eat smaller more often, but this is particularly difficult with school and work, so it's likely to stay around 3-4 meals a day. I also know I need to eat a lot more calories than 2200. There isn't a whole lot of sticky information on gaining muscle properly (compared to cutting weight), and there aren't real stringent guidelines (calorie wise) because it's a lot more difficult to give flat tips to build rather than go lean. As far as dieting goes should I be eating the same type of things, just with more whole grains as calorie fillers and adding in some milk (GOMAD and such, lots of people talking about drinking a ton of milk)? Just eat clean, and do heavy lifts for the best results? Any help is much appreciated! Thanks!