Not sure if this is on-topic: a request for diet modification to help improve strength. If not, please advise on what to edit.
Is there something I can change or add to my current diet (without it being too costly) that will help me build some muscle and push more weights?
My goal is to be able to DL 350 lbs and Squat 300 lbs by end of Dec 2020. These are approximate numbers; I just want to progress with my lifts and not get stalled due to bad nutrition.
I have been lifting for 2.5 months now. And I realize I have come to a point where I am grinding my DL (at 235 lbs) and my 3rd set of Squat (200 lbs) and Bench Press (120 lbs). For the Squat and the Bench, I am not being able to increase the weight by 10 lbs each session anymore (because it becomes too heavy and my form just gets messed up); I am increasing the weight by 5 lbs. Okay, so I am weak, and I need good food to get strong.
Everyone keeps saying that "a great body is built in the kitchen" or "the most important part of lifting is to have a clean diet", but to be honest I don't know how else to clean my diet. I know my eating habit is poor, but I can't afford too many things right now. I am also trying to lose weight. I weigh 215 lbs now, I need to be ~180 lbs (1 year goal). To make things worse, I have never used a food-scale or counted my macros or some of that complicated stuff. I also don't know what my calorie intake is. I really enjoy eating and cooking, so I cook everyday; no meal preps and no food in containers. I also can't follow a diet that is in a book; I can't eat a salad.
Current food intake (same for the last 2 years):
At the moment, I am eating at least once every day. Some days twice. These are the usual stuff, cooked in a variety of ways.
Breakfast: Very rarely. (A) Sometimes bread and left over chicken. (B) Sometimes just a banana. (C) Sometimes sausages.
Lunch: (A) Rice/bread and chicken/beef. (B) Bread, lentils, and eggs.
Dinner: (A) Rice and chicken/beef (sometimes I will substitute pasta for rice). (B) Sometimes homemade chicken sandwiches.
I make sure to have both lunch and dinner on the days I lift weights.
Eggs (3-4 eggs per week), Banana (3-4 bananas per week), Chicken/Beef (200-300 grams every day), Tuna (one can per week), Rice (don't know exact measurement - 2 full plates with a diameter of 5 inch), Milk (1 liter per week), Potatoes (5-6 per week), Lentils (300 grams per week), Onions (1 every day in the chicken/beef), Tomatoes (2 everyday in the chicken/beef), and Yogurt (1 table spoon every day). I also use a ton of spices.
Every two weeks, I will cook one special meal. These could be anything from Pasta, Sandwiches, Biriyani, Wings, Fried rice, Kababs, Tandoori chicken, etc.
Junk food: Chocolate once a month. One whole restaurant pizza every 4 months (i.e., three pizzas per year) and one restaurant burger every 5-6 months. No ice-cream. No soft-drinks or sodas. No alcohol. No sugary food. No snacks/chips.
My food intake might look "less", but I weigh 215 lbs at 5' 10". I am worried that adding too much food will make me gain weight. I don't like running; the only thing I am doing now is weightlifting. I am going to go back to doing martial arts and playing basketball (two sources of my cardio) in addition to weightlifting from January, when they actually open those gyms. Since I will have more cardio then, I think it would be fine to increase food intake by a decent amount.
What can I add to my food to gain muscles and increase my DL, Squat, and Bench Press?
Edit: I am not following any program right now. Here is why:
I started following the LP in SS (increasing the weight by 5 lbs or 10 lbs every session), but I am not able to follow the program fully due to COVID19 arrangements. In my gym, workout sessions have to be booked 3 days in advance and are restricted to 60 mins. Each person is allowed in the same designated workout zone for only 30 mins. My Squats and DLs take 30 - 40 mins EACH including warm-ups, and the Bench Press and OH Press take around 20 mins each. So basically, I have the weightlifting platform (squat rack + deadlift platform) for only 30 min each session, which means I can either do Squats OR DLs in a given session. So I am forced to do something like [Squat + Bench + etc.] one day and [DL + OHP + etc.] on another day. Sometimes I book a session, come to the gym and see that no platforms are available. Sometimes I can't book a session because they are all filled up.