I am currently trying to bulk up for the fire academy--but my typical diet goes like this (mind you, yours shouldn't look anything like this ha ha)
breakfast: Oatmeal, at least 1 glass of whole milk, 1 banana
snack: protein shake made w/ whole milk
lunch: large chicken breast or turkey wrap (wrapped in whole wheat), more whole milk, some type of vegetable
snack: 1 glass grapejuice w/creatine, fruit, some raw nuts maybe
dinner: more whole milk, some type of meat, some type of veggie
snack: whole milk, nuts
IDEALLY I am drinking 1 gallon of whole milk per day...but realistically I have a hard time putting away that many groceries.
Currently I am 5'11'' and I weight about 170. My bodyfat % is 17% or so... My goal is to get to 175-180, and then trim my body fat % down again....and repeat until I can be relatively lean at a weight of 180 or so with about a 12% bodyfat.
My diet probably doesn't help you, but you should stick to a diet where you eat many smaller meals per day. Eating that way, you'll really never feel HUNGRY, and you keep your metabolism up. Also, if you are trying to build muscle (you should be since it will help you burn fat) you need to keep a high protein intake. Finally, your DIET is JUST AS if not MORE important than what you do in the gym. Wanna lose weight? Gain muscle? Its all in your DIET. Keep a strict diet at least 6 days a week, and have one cheat day where you eat whatever you want (within some reason obviously). I would stop drinking any soda, limit alcohol consumption to the weekends (or your cheat day).
I weight train 3x per week for usually 45 min per workout. Since I am trying to bulk--I am not currently on a cardio program, but that will change in a little over a week.
I have a horrible problem with spamming this link in the fitness threads, but it really really is a good link for guys new to the gym looking to get into shape.
www.stronglifts.com You should start the 5x5 program and read up on the dieting stuff.