210 lbs, 6'1'' 38 yrs old.. my intake should be about 3200.. i work third shift and i work out in the morning when i get off work.. im wanting to bulk, been working out for about 5 weeks now, im seeing gains already but i want to build mass and cut fat, i need help with a easy diet plan, the one good meal or cooked meal is when i get up, but i need something to eat every 2 21/2 hrs while im still awake... just looking for some things i can go to walmart and pick up to keep in shop while i work at my other job... any help woould be app.

Do not try to build mass AND cut fat. Choose one or the other and structure your calories and macros towards that goal. Much more efficient that way.

recomp is damn near impossible without making it your full time job and LOADS of dedication. much more effective to just do bulk and cut cycles. so what's your BF% at right now? If it's above 12-14% I'd say to cut first and then bulk.

You aren't going to cut fat while bulking. Quite the opposite.

The easiest of the easy bulking plans:
Eat your normal diet. Fill the gap between your intake and target with milk. Skim if it is harder for you to hit protein targets than calorie targets, whole if getting enough calories is a bigger issue than getting enough protein.

If you aren't about 12% BF or less, cut first and worry about bulking when you are lean. Fat guys shouldn't bulk. Muscle gains are most efficeint when you are between 10%-15% BF. Above and below that more and more of the calories you eat goes to fat, not muscle.

mostly in the belly, id say around 10% bulking is where i want to go

im seeing gd gains, cardio is helping, just need a gd plan where i can go to walmart and get it..

precisely. so bulk first. don't let yourself get above 15% bodyfat. then the cut cycle should begin.

any idea on a gd diet for the intrake i listed

Do you have any Allergies or aversions?

Do you have visible abs?

You should have some visible abs in the 12-15% area, a fairly sharp flexed 6 pack at 10%.

okay...so here goes nothing. Eating 6 times a day.

1. shake: 2 scoops protein (280 calories) 1.5 cups whole milk (225) 2 tbsp peanut butter (190) = 695 calories

2. sandwich: chicken breast--grilled (cook a crap ton of them ahead of time) (~120 calories for 4oz). 2 slices hearty bread (160) 1 tbsp mayo (100), 1 slice good cheese (100) = 480 calories.

3. snack: 2 hard boiled eggs (140) and 2 oz nuts (320) = 460 calories

4. pasta: 4 oz ww pasta (dry) ...cook a crap ton ahead of time. at least 1 pound and divide into 4 servings. (360). with 1 can of tuna (100) and 2 cups broccoli (60). plus 1 tbsp olive oil (120) and 2 tbsp parmesan cheese (60). = 700 calories.

5. shake: see above. you can swap out the pb for a banana. =595 calories

6. large potato (~200 calories) topped w/ 2 tbsp sour cream (60) 1 oz shredded cheese (100) and 1 cup chili (150) = 510 calories

TOTAL: 3440.

The potatoes, pasta, eggs, chicken, and even the shake can be made ahead of time (shake made night before and stored in fridge). The chili can be canned. All meals take ~5-10 minutes to prepare MAX.

You can swap out 1 serving of nuts and have a serving of veggies with hummus if you want. You can substitute ice cream or a treat for one of the protein shakes.

This is just an idea. Hope it helps.

^ AGreed.

For reference I'm in the neighborhood of 11-12% in most of my pics -- just as a comparison for OP.

No I don't have visible abs. I guessing body fat is allittle more in the belly area.

Sounds extremely boring.

How helpful. I don't see how it sounds boring in the slightest but maybe it's me. Pasta, chili topped potato with cheese and sour cream, tasty protein shake, hmmm. I guess I might be boring then.

Motha fudga! That means I'm closer to 13-14% going by your pics. But from what I've been told and read, if you can see your abs as easily as yours comes out that means that you're right around 10%.

I've actually been able to put on about 4 pounds in the past month and stay pretty lean. So people saying you can't do it at the same time, it's not really that true. Or it may be true for some, but it is definitely not true for all.

I've gained maybe 1% more BF than when I started "bulking" but really all I have been doing is that I set my goal on MFP for +1lb/week and it sets the calories accordingly, and then eating back the calories I burn while working out. It's kept me lean while I've been eating a LOT!

I also use Layne Norton's PHAT training system for my workouts. It's a really good system for natural bodybuilders. You don't need to be a bodybuilder to utilize it...

do u have any suggestions. I'm not at home for another 6-7 hrs after I get off work. I need something easy that doesn't have to be cooked.

Peanut butter and banana sandwich--2 slices bread (160), 2 tbsp pb (190), banana (100)=450 calories

Protein shakes with shelf stable milk or bring a frozen shake

Tuna salad--bring an ice chest and eat it first

Load of nuts and seeds

Protein bars

Hard boiled eggs

Cold pasta salad made with pasta, olive oil or Italian dressing, peas, and chicken

Oatmeal--cooked with hot water