Hello everone I am new bodybuilding in general I have lifted for a number of years and over the couse of about a year I started eating allot heathier. I am 5'9'' and a meger 130lbs but low bf of 4-10 percent (chest,legs respectivly)
Recently I have started getting more serious about it. Curently this is WORKOUT/eating . Lift 3-4 times a week
Cadio-ride bike or run 6 times a week at least 20 min
streching and sit-upps 6 times a week

I am currently following a diet i got out of a GNC magazine. I have a high metabalism and its hard for me to gain weight. this is my current diet
MEAL 1 no2 30min 1 cupgrapenuts, 1/4 cup raisens 40gram protien shake 1hour ce2
Meal 2 chickne breast bannnana and veggies
Meal 3 No2 30min 1/2 cup oatmeal apple somesort of fish and carrots 1 hour ce2
meal 4 Yogurt grape nuts deli meat penuts
meal 5 broccelli(Sp. sorry) yogurt 40 gram protien shake total 3000 cals
ANY CRITIQUING WOULD BE VERY HELPFULL THANK YOU