ok so i know i need to get a little more mass on my frame. but i dont wanna bulk up. i dont like that look. But here is my problem, evrytime i read thigns and posts and aricles about good nutrition i always feel like they're full of shit. like no way im gonna eat cottage cheese, or cheese, or milk. or anything else etc... i have afear of gaining fat. SO i eat to little for my own good, and i always end og binge eating eventually but not often enough to be heavy. Im 6'5'' and i weigh 184lbs i think around 7% body fat, but i have puffy nipples too so i always worry about that. I need to be able to slowly put on musle w\out that heavy look or i'll freak out and i wont eat anything... is that possible? and i know i have a problem kinda

ok so i know i need to get a little more mass on my frame. but i dont wanna bulk up. i dont like that look. But here is my problem, evrytime i read thigns and posts and aricles about good nutrition i always feel like they're full of shit. like no way im gonna eat cottage cheese, or cheese, or milk. or anything else etc... i have afear of gaining fat. SO i eat to little for my own good, and i always end og binge eating eventually but not often enough to be heavy. Im 6'5'' and i weigh 184lbs i think around 7% body fat, but i have puffy nipples too so i always worry about that. I need to be able to slowly put on musle w\out that heavy look or i'll freak out and i wont eat anything... is that possible? and i know i have a problem kinda

You admit to have a problem which is good, that's the first step. You need to change your mindset and learn that if you really want to get toned or put on a little bit of muscle you need to start eating right. This doesn't mean you need to stuff your face full of food, it simply means you need to time your meals efficiently and pick the right foods. This coupled together with a solid weight training regime and proper rest will help you reach your goals.

Have you tried a nutrition program that tells you what to eat instead of what NOT to eat? I love the Superfoods diet in my signature because it says I should have a minimum of a cup of spinach a day, a minimum of a cup of broccoli, a minimum of one whole tomato, one orange etc. It works for me.

If you're worried about gaining fat, it might be easier on you psychologically to center your food close to your lifting sessions, then you know that the food is going to fuel muscle. (This is not how it works biologically, but psychologically it might be easier.)

Food = energy. You decide where that energy will go.