Recipe/diet suggestions for increasing muscular bodymass.
I'm a 23-year-old male. I started barbell training with the stronglifts beginner program
in June, at 6' and 145 lbs. I've seen largely steady strength increases. My bodyweight went up to 160 in a couple of months, but my mass gains have slowed. I'm currently around 162 lbs. and 11-12% bodyfat and following the practical programming advanced novice program.
My current goals are to get my bodyweight to the 170-175 range, and then try and get my bodyfat to 9-10%.
I think it's my diet, rather than my lifting, that's holding me back at the moment. I lift three times a week and don't miss workouts. My current best 3x5 lifts are: squat - 220, front squat - 160, bench - 160, OH press - 115. My best deadlift is 265 for 1x5.
I aim for 3000 calories a day and usually try to log everything I eat, but some days I don't keep track of everything, some days I know I fall short, and I know I could be eating even more than that. I eat very little junk food, but I don't eat often enough and am very lazy when it comes to cooking.
I make myself a protein shake after each workout and usually in the morning on my off days. I make them with a cup of 2% milk, a banana, 2 tbsp of natural peanut butter, and 2 scoops of whey protein.
I'm looking for recommendations for eating tips to help me gain weight. My criteria, in descending order of importance:
1. Fast/easy to prepare
For instance, cans of tuna and the aforementioned protein shakes work great. But what else? Also, is there any reason I shouldn't start drinking two protein shakes a day? Or am I wrong about this and my lifts just aren't big enough to make me grow more?