how to gain 20lbs of muscle?
Im 6ft tall 180lbs, and am looking to put on 20lbs of muscle. I have always been around 165lbs but when my girlfriend got pregnant I gained a lot of bad weight and went up to 190lbs, but since then have dropped 10lbs and turned the rest into mostly muscle. I want to get up to 200lbs and the only way that I have ever gained weight is the fatty way! How do I gain 20lbs of muscle?
I have already upped my protein intake to about 200gr per day.
A typical day consists of eating breakfast- 6-7 egg whites with cheese, a bowl of fruit (pineapple, canteloupe, oanges and bananas) and a glass of apple juice (2 cups)
snack- 4 scoops of weigh gainer (has about 600 cal and 55g of protein)
lunch- A tuna sandwich (one whole can, whole wheat bread, low fat mayo) and 1/2 tub of yogurt
snack- usually just something healthy and random
dinner- usually 8oz of some kind of protein, 2 potatoes and a vegetable
snack- A low carb protein drink after my workout about 360 cal and 60gr of protein
And I lift weights 5 times a week and play hockey twice for cardio!
Please help if you can??