2saffs

Ok fellas heres the deal, long story short, lost my job which involved a fair bit of heavy lifting and drink too much beer !
I was 11.5 stone for years now im 14, but I like being a bit heavier just want to turn the soft stuff to muscle.
Last 2 weeks have altered my diet and started easing back into exercise. My question is, how can I keep the weight on and ideally put a bit more on, whilst exercising?

My regime is monday to friday, I do 45 minutes of katas at a gentle pace first thing in the morning, and monday and thursday lift free weights targetting chest and arms, tuesday friday legs and stomach, wednesdays off.

Daily food is breakfast - 3 boiled eggs, slice of wholemeal bread no butter, bowl of porridge and glass of orange juice
mid morn - tin tuna and pasta pint of water
lunch - protein shake and an orange
mid afternoon - 4 rice cakes more water
dinner - chicken / steak/ mince with pasta or mash and veg
late evening - peanut butter sandwhich on wholemeal bread

Can one of you clever guys give me some pointers, Im pretty savvy with the exercise side of things as done martial arts for years, but need diet advice, remember I want to utilise the extra weight not lose it, and using free weights as out of work and cant afford to join the gym.

Thanks in advance gents

PS forgot to mention by friday I have put 2lbs on, over the weekend its gone.

Benni

Don't forget your shoulders.

Benni.

Ollie.

You cannot turn fat into muscle. Lose it first.

2saffs

Is what im eating still acceptable for weight loss though? If I up the cardio enough is my diet beneficial?