Bulking Foods Times To Eat Them

here's the deal bro. if you're willing to make the commitment, you'll do whatever it takes.
to make the best choices possible you've got some of the best core foods you listed above.

you'll have to sacrifice some extra "video game" time, or extra free time to cook your foods and prepare them if you want to eat and grow through quality foods.

i make my meals for the day, and as a college schedule bro, i have to start before high school and end after your typical 9-5p
job. its tough, but i love it.

so, here's my suggestion.
9) SWEET POTATOES. they're one of the most complex carbohydrates possible.
in fact, they're more than that. According to the British nutrition journal, they even help fight viruses and common colds. that's amazing!
And if you're a bodybuilding preparing for a contest, what do you think they eat up to the last days and minutes before their contests? chances are you will see sweet potatoes on the list. not yams, they're not even related to sweet potatoes.
the reason is that sweet potatoes are a beast because they dont hold water like typical carbs. they're loaded with caratenoids as well, which are vital to your eye sight (i believe) and many other functions.

for the optimal nutrition, i would break it down like this. early on in the day, have your protein with every meal, but make sure they're nice leaner cuts. for dinners choose things such as chicken or egg whites, that contain minimal to no fat, this way you can manipulate the fat the way you want. so if you want fats at night, you can add them in yourself, like healthy fats such as nuts and avacados, etc.
as for carbs, begin the day with more energy loaded carbs like
10) fruits. you want complex carbs in the beginning of the day as well, but you always want those (especially if your goal is size). like oats to start off with, and taper off towards the end of the day. and as your fruits taper off, add in
11) veggies to pick up where they' left off. for example, meals 3 and 4 might have a piece of fruit or two depending if you worked out or are about to train. then meals 5 and 6, no fruit, but you add 1 or two cups of veggies, fibrous veggies that is.
because you're not going to need as much energy at night, you'll want slower digesting things.

lean red meats and legumes in the beginning to middle of the day, even towards the evening (3-5pm)

Apparently casein protein takes about 7 hours to digest, so its optimal. I don't know the source of the study, but its at least something to look into. in that case, the good old Cottage cheese and peanutbutter might be a good night meal. Also, i personally stick with chicken and broccoli for my last meal, maybe some green beans or other fibrous veggies, spinach for a salad, you get the point.

or if your last MEAL is at like 8pm and you go to bed at 10pm, drink a casein protein shake. just some thoughts/ideas.
i would look into casein protein before i believe the hype.

hope that helps.

.:. Lifestyle Changes .:.The REAL Beginner's Guide to Fitness, Health & Nutrition
http://www.myfittribe.com/blogs/imjj123/20070610/starting-out.html