hey tommy heres my diet which i have put on nearly a stone on two months.went from 12st 2 to 13st bang on yesterday.have got a tiny bit of belly back but not worried about that just now as i eat like a horse.my shoulders.back etc have came on brilliant.

meal1.70g oats.30g whey.1 bannana
workout
meal2.70g oats.30gwhey.5g creatine
meal3. 4 egg omlete.1 oatmeal bagel
meal4. 200g chicken.60g rice.veg or salad
30g whey shake
cnp protein bar
meal5(dinner) steak or fish with veg and cous cous
my protein meal replacement in a shake with 100g yoghurt.tablespoon of peanut butter.teaspoon of olive oil and 300ml full fat milk
meal 6.1 oatmeal bagel.1/3 pot cottage cheese
30g whey 5g glutimine before bed

also drinking 1.5 litres of water per day.fruit and cashew nuts to snack on also through the day.this diet isnt set in stone as i like to chop and change a few things.but get that full fat milk down you

p.s i get my oats and stuff from bulkpowders.co.uk.they can just be mixed in a shake and are quick and easy way to bulking along with your diet.