LOSE WEIGHT! Hopefully not

Same "problem" here, at 5'9" and 148lbs. TH3 reccomendations are very good, and I actually do all that in my own diet. I find that a good breakfast including prots, carbs and fat, two other full meals and several in betweens with nuts,  fruit (banana is one of my favorites) and a good intake of water/sports drinks to keep one really hydrated is key.

I also make sure that I eat a prot/carb rich meal or suplement immediately after the cooldown and stretches that follow a workout. That is the best moment to feed the body of all it sepnt and to start regeneration fast. I notice that whenever I reduce sleep time I loose weight.

I use diet suplements daily in form of shakes, at breakfast, after workouts and most days before sleep. Most of my fat intake comes from nuts, extra virgin olive oil, fish but very little from red meat. I eat cereals bars that include almond and dates or other varieties into them whenever I have a food craving outside the 3 main meals and the three other (mid morning, mid-afternoon and supper).

Oh, forgot to say, that if I stop working out, my weight will drop a lot in a matter of weeks even if my fat percentage increases. It is now at a steady 7% total body fat, but muscle can be replaced by fat and get as high as 15% if I stop working out.

But you are also 1/3 of my age...