Hi everyone I hope this goes well as this is my first proper post here.

Ok here goes
I am 36 5ft 11 inches and way 176 pounds I have ben training for about 3 years and most of it has been on my own with out help from others. I can say I gained approx 10 pounds or so In muscle mass and stopped that it. I have been fighting with myself for ages on how to grow and cannot for the life of me figure out why.... Until now!

I am a very piky eater as far as my intake goes. I consume almost to the number of 2500 calories but as I have just learned here from the awsome posts this is nowhere near enough... I am sooo frigin happy now lol. I know I know its a newb thing but I never really found a place like this with sooo much knowledge.

Here is a day of my diet..

Breakfast I have shreadded wheat 120g with 2%milk

Mornin break 2 slice of wholeweat bread and a can of tuna

lunch 100g of chicken breast skinless with salad and an apple, 150g or yogurt

afternoon break 4 hardboiled eggs one yolk and protein drink

dinner 7oz steak, 200g of spinach, 200g sprouts

evening snack 120g cottage cheese handfull of almonds

I also have a protein drink 1 hr before work out and within 15min post as well as some gatoraide.

After tracking this on fitday its around 2200 calories whic is not enough I am going to shoot for 3500.

So now for the question. Can anyone suggest some more foods to eat to help me along, as well as any tips on what I should or should not be doing so far.

I feel like I have wasted a year on training as I only toned up what i had when I really want to bulk bad!

thanks and sorry for my crappy spelling

cheers