good diet for gaining muscle?

[the_bay_mafia]

i would really like to have a "menu" of smaller meals through out the day to eat that would help me gain muscle and lose fat....i looked on ebay at the ebooks are these any good....are there any particular ones?....maybe you could upload one because right now i just figures it ive been doing 6 100-150 calories which obviously is way too little calories to gain muscle my goal is to get a six pack of abs over a 4 month period

exercise i am doing right now:

3 mile bike ride
pull ups
200-250 crunches

if i did this everyday for 4 months would i get six pack abs? lol....or do i need to add alot more work out things?

 

[theleip]

-Menus-If you want broken up meals then just break up the calories. If 2500 calories is a daily goal and you want to have 5 meals then have 5 meals of 500 calories. I am a tad confused on what you are asking for the ebook, are you talking about specific meal plans?

-Workout-You need full body training, look at steve's workout thread.
http://weight-loss.fitness.com/weight-loss-through-exercise/11048-workout.html

 

[Steve]

And I would try to focus on one goal at a time: Gain muscle OR lose fat.

Most, except for genetically elite individuals can do both at the same time successfully.

 

[(Silent)]

Most, except for genetically elite individuals can do both at the same time successfully.

I believe Steve Here meant "Can't do both".

 

[TomO]

There Steve goes, typing at 300 words a minute again!

 

[Steve]

I meant can't.

 

[PinkRoses]

I don't think you're doing it the right way ?
Either lower your fat first, or bulk up first(Your entire body, not just abs is much better) Then do the next stage, abs need low body fat, around 10%.