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I have just started going to the gym and been at it for about 3 weeks now.

What I am looking for is some helpful ways that I can achieve my goals. I know that nutrition and diet is a big part of building lean muscle mass.

Little about where I am now and where I want to be by this time next year.

I am 24yrs old, 6'0 tall, 159lbs.

I am about to head to Iraq here in a month or so and plan to keep the current routine that I have in the gym up while over there.

I am wanting to build bulk and be around 180-185 when I come home.

It is hard to tell what they will be serving in the chow halls over there. Following is what I eat now while in training. Varies a little depending on the day or what I have available.

Breakfast:
3 hard boiled eggs (just the whites)
1 or 2 sausage patties
1 8oz low-fat fruit yogurt (flavor varies)
2 8oz cups OJ or 2 8oz cups water

Mid-Morning:
1 Medium apple
1-2 Quaker Chocolate Chip Granola bars

Lunch: (This is where the biggest variation is)
1 3oz StarKist Light Tuna in water (if I have them on hand)
Protein Bar (varies depending on what I have)
The infamous MRE (Meal Ready to Eat)*

*Try to get the Veggie Burger in BBQ Sauce which has 2 pieces wheat snack bread, potato sticks, fruit beverage powder, and a chocolate banana muffin top.

Dinner: (varies depending on what they are serving)

Ham, Chicken, Veal patty
Sliced carrots
Salad w/ Thousand Island dressing
2 cups of fruit punch or 2 cups of water

I know I need to be eating way more than I am currently eating to get my calorie intake up as well as my protein intake.

Thanks,
John

Take your required protein intake (250-320g/day). Divide that by your number of meals (6-8) and the quotient is the minimum amount of protein that you should get in a meal. Make sure the meals are spaced fairly evenly and part of your nutrient timing will be taken care of. You want to keep your body supplied evenly throughout the day.

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Looks like mark is just recommending a free diet tracking software. I don't see a problem . May be worth checking out.

Haha I should get out of the "just take a multivitamin" mindset. I think I will check it out, actually. I don't know much about micronutrient requirements...it's definitely not a job requirement for where I work.