Dam you're huge bro nice work. Thats incredible, even for using ph's, I don't think ph's are even THAT useful since in many cases gains are lost. But 3500-4200 cals doesn't even seem like that much for your weight. I'm eating around 3700 and I'm only 183 and slowly gaining.
Here is an example from my food journal last week (i labeled some of the supplement brands i take):
31Dec
Meal 1: 12 egg whites, 1 whole wheat bagel, 2 slices of baked ham, 10oz of
fat free milk
Meal 2: 8 oz chicken breast, 1 cup brown rice, 1/2 cup chopped broccoli
Meal 2: 2 scoops EAS 100% Whey, 1/3 cup whole almonds, 1/2 cup
cranberries
Meal 3: 4 oz chicken breast, 4 oz 97% lean ground beef mixed w/ 1 cup
jasmine rice
Meal 4: cesar salad w/ spinach leaves, olive oil/ balsamic vinegar, 1 serving
Iso Max Exteme Gainer
Meal 5: (Post workout) 2 scoops EAS 100% Whey, 10g glutamine, 5g
Universal Storm, 1/2 cup jasmine rice
Meal 6: 8oz chicken breast, 1 baked sweet potato w/ cinnamon, 1/2
cranberry/ strawberry mix
Meal 7: 6-8oz lean sirloin (cooked rare), 1 cup of rice
Meal 8: (Snack) 1/2 cup whole almonds, 1/4 cup walnut halves, 1/2 cup
cranberries
Meal 9: 1 cup fat free cottage cheese, 2 servings whole grain couscous, 1
serving mixed veggies.
All meats were prepared using 1tbs olive oil, 1tsp lemon juice, 1tsp balsamic vinegar, 1 clove (chopped garlic), fresh ground pepper and sea salt, and basil measured to taste.
Supplements not included were Animal Pak, 10g fish oil, 600mg milk thistle (not on a cycle), RPM and Drive, Purple Wrath, typically Animal Flex but currently out of stock.
