Well I have lost 30 pounds in the last month and a half. Cut calories way back and exercise daily. My gym wants to enter me in a contest you take before and after photo's. Its a 90 day training program. I need to increse my calorie intake to 3-5,000 calories a day. Can someone help me creat a good meal plan for me to bulk up on muscle but I still will be doing cardio 3-5 times a week and want to continue to lose body fat. I am 6'4" 220 pounds and 17.5% bf.