nutrition help/ routine help

A

amp89

1
Hey guys,

I've been on these boards for a while, but i was wondering if anyone could help me out for my own specific needs.

I'm 18, 5'7 and I weigh about 118 lbs. I used to weigh 135 and during cross country season i rapidly lost some weight. Right now i am trying to slowly gain that back. I workout 3 times a week, primarily weight lifting, with 10-15 minutes of cardio at the end. Can anybody help me out and give me some advice as to what I should eat throughout the day/ what would be a decent workout routine? I'm trying to gain the weight back in mostly muscle, which is why i say im trying to gain that back slowly, because I don't want to add on too much fat. thanks.
 
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do mostly compound exercises
squat,bench-press,deadlifts,dips,chins,etc.
3x a week fullbody.
eating fish,chicken,eggs,meat,milk,cheese, are all good protein sources,
then fruit and veggies,
if you want to gain then you must eat.
 
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