Help!!!!!!!!

[Softballfan8]

I weigh 176 and am pretty solid, but I want to get up to about 185 or 190 and don't want to gain alot in the mid-section. I need to get a diet and know what kinds of food to eat. If there is anyone on here that can help me out please do. I am new on here. I really need a diet on what to eat throughout the day and how many times to eat and also is there a website to go to that tells about foods and what they do for you and how much calories and stuff are in them. I really appreciate it to anyone that can help me out

 

[Merkaba]

But you want to be a personal trainer?

lol

 

[PreMier]

this is the training section, not diet. Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com is where i get my info, or start a log at fitday

 

[djk80]

fitday.com