Woa, I wanna thank all of you for replying and they all are very helpful. Here are some more information and I hope it clears our somethings.
I just started to work out seriously about Jan 2011. My weight was 130lbs ~17% fat. It is now 140lbs ~19% fat. So I must have gained about 4lbs a month on this diet, which is great. I can always worry about fat percentage later.
With that said, my diet has LOT of protein, approximately about 220-260g of protein every day on my 2200-3000 calories diet (depending if I work out that day or not). So, that's my foreground story. Since gaining weight is my goal (~150lbs), lower protein intake isn't an option for now.
Here is my quick daily diet summary so far.
Whole milk x 1.5cup, Regular Cheerios Cereal x 2.5cup, Banana x1
- Breakfast Snack:
Chobani Greek (Blackberries) Yogurt x1 or x2;
Regular Asian Rice x1cup, Any meaty stuff my mom cooks for the day x~6oz.
- Lunch Snack (Post-workout):
I make my protein shake with whole milk (1.5cup), GNC Amplified Wheybolic Protein 60 (1scoop-about 20g protein), Egg Whites Raw (3/4 cup), banana (1), Blueberries (1/2 cup), and a teaspoon of Olive oil, mixing them all up
- Dinner Snack:
like lunch snack OR breakfast snack
Hope this helps. Any advice is appreciated in advance!