Help with new meal plan?

[ambushunter]

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.

 

[ccapone1153]

17.5% bf?? cut to single digits. then bulk. u have to much fat on ur body to start bulking.

 

[ambushunter]

LOL Well if ya seen me its pretty much all in my stomac area. That was with a hand held scale not calipers and it was in the evening. I know I should do first thing in the morning. I guess I shouldn't say bulk but more so pack the muscle on. I'm just getting back into lifting and have been lifting and doing cardio 5-6 times a week, but trying a diffrent lifting schedule.