Bulking up without getting too fat?

My body fat is about 10%, so I guess I can afford to be a bit lax. The whole competition dieting scenario seems very daunting. It's like a scientific process where you're aiming to peak, after several weeks of dieting, on the exact day, not the day before or after, as you hear happens so often. I guess I need to find a good nutritionist or personal trainer. Unfortunately I 'm not impressed with what's available at my gym, but I'll keep on looking around.

You will learn more from this board and the expert advice from the guys in the know. The guy's who compete (myslef excluded) who know what it takes. The guys with top bods and minimal bodyfat. Most nutritionist will steer you away from a diet that is required to achieve peak condition. Post your full current diet here and we can comment on it.

First meal of the day is usually a can of tuna with a couple of slices of rice bread, or rice flakes with about 10 egg whites. There will usually be about another 5 meals, mainly a whole chicken breast (or fish) with brown rice or sweet potato. OK, I'm going to start adding veges. I think I'll get criticised for lack of variety. I have lactose intolerance so try to avoid protein powder. I have rice protein powder from time to time, but am unconvinced of how effective it is. Sometimes my whole body ends up feeling very lethargic if I have steak, but I use it from time to time. I know that I need to get my act together with weighing food and getting the ratios right. I've been eating this way for a long time, but haave started to increase the calories over the last several weeks, and although my weight hasn't skyrocketed, people keep on commenting that I'm bulking up.

Lactose is dairy sugar and there are a lot of protein powders out there with minimal lactose in them. How much protein do you currently consume? I have my suspicions that your diet consist of mainly high GI Carbs!

You've just pointed out the chink in my armour, as I can't tell you offhand. I'll try some other shops tomorrow for a currency converter or search on the net. Will also search for GI values. I might discover that I'm not taking anywhere as many calories as I should. Ill try to get things sorted over the next few days. BTW, is meat weighed raw, because that's the way I've done it in the past. There's quite a difference between weight in the raw and cooked state. Thanks again for the input.

have a high protien low carb/cal shake like w.p.i before bed to assist your muscle growth

Wrong answer...better off with a mix of WPC, Calcium Caseinate and maybe even egg white/ powder.