dieting for muscles

Question
Hi,

I'm a 27 year old guy 5'8" who is currently seriously body building for 4 mos.  I am currently 140 lbs and I am thinking of gaining about 10 more, but I'm worried about my fat gain.  As it is, I am quite thin, but my body fat is quite high (maybe 11%).  I am looking for a diet that can help build lean muscle mass. My current diet is as follows:

Breakfast: 48 grams oatmeal, 120 grams cottage cheese and 5 egg whites.

Lunch : 6 oz chicken breast, 1/2 cup white rice and 1/2 cup green veggies

Snack 1: 1 sccop GNC Weightgainers 2200 shake (600 calories)

Snack 2: 5 egg whites

Snack 3: 1 sccop GNC Weightgainers 2200 shake (600 calories)

Dinner: 6 oz sirloin beef or white fish, 1/2 cup rice and 1/2 cup veggies.

I have maybe 2-3 cheat meals a weak. Is this ok or what should I eat instead.  Thanks a lot for the help.

Answer
Hello Jamison!

   Thank you for your nutrition question.  It sounds like you have a good meal plan going.  However, you should include more fruit in your diet because it contains carbohydrates which fuel your muscle with energy.  You can also benefit from different nuts for snacks such as almonds, peanuts, and cashews.  These contain good fat which your body needs. It is alright to cheat once in a while because your body needs some fat.  Much luck to you.
You may also benefit from a product called Juice Plus which I recommend to my athlete patients who are trying to gain muscle mass.  It contains the nutrients of 17 fruits and vegetables.  It can be purchased at http://www.juiceblend.com  Let me know if you need more infomation on ordering it.  Hope this helps.
-George Rapitis, Nutritionist

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