You're welcome Bandit. It's no problem man. Let's see, a clean bulker... Once you get down to your target bodyfat % (which should be under 10%), we can start with this:
Meal 1:
1 cup oatmeal cooked
3 eggs
12oz. skim milk
1 scoop whey (you can put this in the milk if ya want)
Meal 2:
1 South Beach Meal Replacement Bar
Meal 3:
1 cup brown rice
4 pieces wheat bread
4oz. chicken breast
Meal 4:
1 cup fat-free cottage cheese
1 sweet potato
Meal 5 (pre-workout)
Meal Replacement Shake (12oz. skim milk, 1/2 cup dry oatmeal, 1 scoop whey protein, 1/2 medium banana, 1 tbsp. peanut butter. Blend it up with like 12oz. of ice, and voila. 550cal, 12.5g fat, 69g carbs, 43g protein.)
Meal 6 (post-workout):
1 Meal Replacement Shake/Smoothie at your gym immediately following your workout. Go for two scoops of protein.
Meal 7 (Dinner):
8oz. Extra-Lean Ground Beef
3 biscuits of Shredded Wheat
2 Sweet potatoes
2 cups brocolli
Meal 8 (before bed):
1 cup oatmeal (cooked)
1 apple
2 scoops whey protein in water
1 cup brocolli
Meal 9 (middle of the night):
1 scoop whey protein in water (this is optional, but I would recommend it. If you go to bed at 10:00, wake up around 2 and take this one. It'll help you to stay anabolic through the night.)
Make sure that you're supplementing a solid multivitamin (gnc ultra mega gold or something of the like), fish oil, flaxseed oil, and that you're getting a good source of BCAA's. I would take 1g of fish oil and 1g of flaxseed oil with meals 3, 5, and 6.
Also, go ahead and quit the cardio completely at this stage. We're starting off right around 4000 calories here, which isn't a whole lot for you. Cardio's just gonna work in reverse on your growth. So, cut it out for your bulk. Just be as intense as possible on your lifts. If you want, I'll post my leg routine for you, it'll help to keep you lean. Heh, and I hear ya on the cottage cheese. It sucks! lol