Okay, I'm 17 years old, 5'10 and a small 125 lbs. I run year long and I have a decently fast metabolism so I think that's why I never gain any weight. Recently, I've decided that I want to gain some weight but I don't want to gain it by having an unhealthy diet that consists of fast food and soda. I'm just wondering how this diet sounds for someone that is trying to gain some healthy weight, I'm not an extreme hard gainer or lifter I just want to weigh more and yet still be lean. I do cardio 30min-60mins a day (5 days a week) and I lift 30mins a day (6 days a week). I really just want to know what this diet plan and exercise regime will do to my body, body fat % wise, weight wise, etc. Here's the diet and thanks to anyone in advance that offers some input.

Eating Schedule

Meal 1


1 ½ Cup of Skim Milk w/ 2 Cups of Cereal (415 cals)


Meal 2


1 Whole Wheat Tortilla w/ 125 grams of Chicken/Turkey Strips (275 cals)
1 Protein Bar (140 cals)
1 Banana (120 cals)


Meal 3


1 Protein Bar (140 cals)



Handful of Almonds (170 cals)


Meal 4

·2 Whole Wheat Toast w/ 2 Tbsp. Peanut Butter (360 cals)
·1 Banana (120 cals)
·1 Cup Skim Milk (90 cals)

Meal 5


125 grams of Chicken/Turkey Strips/Fish (160 cals)
Side Dish of Rice (veggies/beans mixed in) (200 cals)
1 Cup Broccoli (30 cals)


Meal 6


½ Cup No Salt Cottage Cheese w/ Handful of Almonds (260 cals)


Totals


2480 Calories
Calories of Fat (~25%)
Calories Protein (~30%)
Calories Carbohydrates (~45%)

I try not to get much into individual food choices, because that needs to suit your needs more than mine. I would think about getting a better protein source than the two bars per day though.

Meals like a protein bar and a handful of almonds look more like someone dieting than a 17 year old trying to build muscle mass.

If this is being done simply as a matter of convenience, don't get caught up in simply trying to fill time slots. If waiting a little longer between meals, and eating 3-4 times per day suits your schedule better, resulting in better overall nutrition, then go with that.

Do you run cross country/track and need to keep the 5 day/week schedule? Until you see results that you're adding lean body mass, I'd cut things down here.

Make sure you're not just moving some random weights around for 30 minutes 6 days/week. You want to be progressively training, and getting stronger. Going past 3-4 days week is probably unnecessary, and more risk than reward at this point.

If you're not gaining, be prepared to eat more. :) What you have might get you above 125 lbs (if you cut the running), but not by much.